Comparing Nutrients in 14 ounces Miso VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Miso	Almonds	Recommended Dietary Allowance
Energy	27% 786kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	47% 15g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	288% 49g	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	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	91% 50.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Miso	Almonds	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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	43.7% 175μg	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	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	0.26% 0.04mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Miso has 1.5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 2563 times more Vitamin E than Miso.
• Both Miso as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Miso vs Almonds:

• Miso has 1.7 times more Selenium, 3728 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 4.7 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus and 3.5 times more Potassium than Miso.
• Both Miso and Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Miso has 135 times more Omega 3, 1.4 times more Sugars and 54.5 times more Fructose than Almonds.
• While Almonds contain 2.9 times more Energy, 8.3 times more Fat, 3.7 times more Saturated Fat, 5 times more Omega 6, 2.3 times more Fiber and 1.7 times more Protein than Miso.
• Both Miso and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Miso as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.