Comparing Nutrients in 14 ounces Miso VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Miso	Soy Nuts	Recommended Dietary Allowance
Energy	27% 786kcal	61.4% 1782kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	88.5% 86g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	38.8% 12.4g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	358% 5.73g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	251% 42.7g	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	88.5% 115g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	84.6% 32g	38g per day for Men 19-50 years
Protein	91% 50.8g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	68.7% 0.89mg	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	203% 814μg	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	20.3% 18.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	476% 4.3mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	215% 905mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	377% 8.67mg	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	368% 2576mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	159% 5414mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	139% 76.6μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	172% 19mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.086% 3.18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Soy Nuts:

• Miso has more Vitamin B12 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B5, 10.8 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Miso vs Soy Nuts:

• Miso has 1864 times more Sodium and 53.8 times more Water than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Miso.

Comparison of macro-nutrients per 14 ounces:

• Dry-roasted Soybeans contain 2.3 times more Energy, 3.6 times more Fat, 3.1 times more Saturated Fat, 3.6 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Carbohydrate per 14 oz.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.