Comparing Nutrients in 14 ounces Miso VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Miso	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	27% 786kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	1.3% 0.22g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	13.5% 9.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	91% 50.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Miso	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	10.4% 1.67mg	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	34% 0.44mg	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	7.94% 31.8μg	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	8.8% 7.94mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	45.4% 0.41mg	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	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	77.7% 1.8mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.6% 171g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Canned Carrots with Liquids and Salt:

• Miso has 5.2 times more Vitamin B1, 8.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 153.3 times more Vitamin A, more Vitamin C and 73 times more Vitamin E than Miso.
• Both Miso as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Miso vs Canned Carrots with Liquids and Salt:

• Miso has 1.8 times more Calcium, 4.1 times more Copper, 4.8 times more Iron, 5.3 times more Magnesium, 1.9 times more Manganese, 8 times more Phosphorus, 1.2 times more Potassium, 17.5 times more Selenium, 15.5 times more Sodium and 8.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Water than Miso.

Comparison of macro-nutrients per 14 ounces:

• Miso has 8.6 times more Energy, 42.9 times more Fat, 41 times more Saturated Fat, 50.6 times more Omega 3, 44.3 times more Omega 6, 4.7 times more Carbohydrate, 2.5 times more Sugars, 3 times more Fiber and 22.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Miso as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.