Comparing Nutrients in 14 ounces Miso VS Natto

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Natto	34%	44%	22%

Macro Nutrients

	Miso	Natto	Recommended Dietary Allowance
Energy	27% 786kcal	29% 837kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	182% 2.9g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	128% 21.7g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	34% 24.6g	26.8% 19.4g	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	56.4% 21.4g	38g per day for Men 19-50 years
Protein	91% 50.8g	137% 77g	56g per day for Men 19-50 years

Vitamins

	Miso	Natto	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	39.7% 0.52mg	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	57.3% 51.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Natto	Recommended Dietary Allowance
Calcium	22.6% 226mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	294% 2.65mg	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	427% 34mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	264% 6.06mg	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	99% 691mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	63.5% 35μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	109% 12mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.9% 218g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Natto:

• Miso has 1.2 times more Vitamin B2, more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Natto.
• While Natto contains 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• Both Miso as well as Natto have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Miso vs Natto:

• Miso has 532.6 times more Sodium than Natto.
• While Natto contains 3.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Miso.
• Both Miso and Natto have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Miso has 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• While Natto contains 1.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Miso.
• Both Miso and Natto have similar amounts of Energy and Fiber per 14 oz.
• Both Miso as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.