Comparing Nutrients in 100 grams Navel Oranges VS Low Salt Shoyu

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Low Salt Shoyu	59%	4%	37%

Macro Nutrients

	Navel Oranges	Low Salt Shoyu	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.97% 57kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	4.3% 5.6g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	0.69% 0.5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.1% 2.25g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.97g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	16% 9.05g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Low Salt Shoyu	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.13% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	8.5% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.7% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1% 0.15mg	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Low Salt Shoyu	Recommended Dietary Allowance
Calcium	4.3% 43mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	5.44% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	1.63% 0.13mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	3.3% 23mg	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	10.4% 352mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	240% 3598mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Low Salt Shoyu per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Low Salt Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Low Salt Shoyu:

• 100 grams of Navel Oranges have 1.7 times more Vitamin B1 and more Vitamin C than Low Salt Shoyu.
• While 100 g of Shoyu Soy Sauce, low salt contain 4.7 times more Vitamin B2, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Navel Oranges.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E
• 100 grams of Low Salt Shoyu have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Shoyu Soy Sauce, low salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Low Salt Shoyu:

• 100 grams of Navel Oranges have 1.4 times more Calcium than Low Salt Shoyu.
• While 100 g of Shoyu Soy Sauce, low salt contain 1.3 times more Copper, 10.4 times more Iron, 6.3 times more Magnesium, 34.8 times more Manganese, 7.2 times more Phosphorus, 2.1 times more Potassium, 3598 times more Sodium and 9.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Low Salt Shoyu contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Shoyu Soy Sauce, low salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 2.2 times more Carbohydrate, 17 times more Sugars, more Fructose and 3.1 times more Fiber than Low Salt Shoyu.
• While 100 g of Shoyu Soy Sauce, low salt contain 9.9 times more Protein than Raw Navel Oranges.
• 100 grams of Navel Oranges provide inadequate amounts of Protein
• 100 grams of Low Salt Shoyu provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Shoyu Soy Sauce, low salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.