Comparing Nutrients in 14 ounces Miso VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Miso	Boiled Broccoli	Recommended Dietary Allowance
Energy	27% 786kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	1.2% 0.2g	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	22% 28.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	7.6% 5.5g	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	33% 24g	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	91% 50.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	61% 0.79mg	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	107% 429μg	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	286% 258mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Broccoli	Recommended Dietary Allowance
Calcium	22.6% 226mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	33.5% 0.77mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.6% 171g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Boiled Broccoli:

• Miso has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.3 times more Vitamin A, 1.8 times more Vitamin B5, 5.7 times more Vitamin B9, more Vitamin C, 145 times more Vitamin E and 4.8 times more Vitamin K than Miso.
• Both Miso and Boiled and Drained Broccoli have similar amounts of Vitamin B6 per 14 oz.
• Both Miso as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Miso vs Boiled Broccoli:

• Miso has 1.4 times more Calcium, 6.9 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 4.4 times more Manganese, 2.4 times more Phosphorus, 4.4 times more Selenium, 90.9 times more Sodium and 5.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Potassium and 2.1 times more Water than Miso.

Comparison of macro-nutrients per 14 ounces:

• Miso has 5.7 times more Energy, 14.7 times more Fat, 13 times more Saturated Fat, 3.4 times more Omega 3, 48.6 times more Omega 6, 3.5 times more Carbohydrate, 4.5 times more Sugars, 8.1 times more Fructose, 1.6 times more Fiber and 5.4 times more Protein than Boiled and Drained Broccoli.
• Both Miso as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.