Comparing Nutrients in 14 ounces Miso VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Tomatoes	17%	9%	74%

Macro Nutrients

	Miso	Tomatoes	Recommended Dietary Allowance
Energy	27% 786kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.35% 0.11g	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	1.87% 0.32g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	34% 24.6g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	91% 50.8g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Tomatoes	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	986% 14796mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	10% 375g	3700g per day for Men 19-50 years

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

• Miso has 2.6 times more Vitamin B1, 12.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.5 times more Vitamin A, more Vitamin C and 54 times more Vitamin E than Miso.
• Both Miso as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Miso vs Tomatoes:

• Miso has 5.7 times more Calcium, 7.1 times more Copper, 9.2 times more Iron, 4.4 times more Magnesium, 7.5 times more Manganese, 6.6 times more Phosphorus, more Selenium, 745.6 times more Sodium and 15.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Water than Miso.
• Both Miso and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Miso has 11 times more Energy, 30.1 times more Fat, 36.6 times more Saturated Fat, 135 times more Omega 3, 31 times more Omega 6, 6.5 times more Carbohydrate, 2.4 times more Sugars, 4.4 times more Fructose, 4.5 times more Fiber and 14.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Miso as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.