Comparing Nutrients in 14 ounces Miso VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Miso	Canned Kidney Beans	Recommended Dietary Allowance
Energy	27% 786kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	10% 7.34g	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	33% 24g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.34g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	45% 17g	38g per day for Men 19-50 years
Protein	91% 50.8g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Miso	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	22.6% 0.29mg	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	19% 75.4μg	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.3% 4.76mg	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	0.26% 0.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	22.6% 226mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	59.5% 0.54mg	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	124% 9.9mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	29% 0.67mg	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	90% 631mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.6% 171g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Canned Kidney Beans:

• Miso has 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B12 and 7.1 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.9 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Miso as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Miso vs Canned Kidney Beans:

• Miso has 1.7 times more Calcium, 3.1 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 7.8 times more Selenium, 12.6 times more Sodium and 5.6 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.8 times more Water than Miso.
• Both Miso and Canned All Types Kidney Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Miso has 2.4 times more Energy, 10 times more Fat, 7.3 times more Saturated Fat, 4.9 times more Omega 3, 23.4 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Sugars, more Fructose, 1.3 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Miso as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.