Comparing Nutrients in 14 ounces Natto VS Miso

Macros Ratio

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

Macro Nutrients

	Natto	Miso	Recommended Dietary Allowance
Energy	29% 837kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	182% 2.9g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	128% 21.7g	58% 9.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	77.5% 101g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	34% 24.6g	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	NA	33% 24g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	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	137% 77g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Natto	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58% 0.75mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	60.8% 0.79mg	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	7.94% 31.8μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.3% 51.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	76.4% 92μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Miso	Recommended Dietary Allowance
Calcium	86% 861mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	185% 1.67mg	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	427% 34mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	109% 456mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	148% 3.4mg	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	99% 691mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	85% 2893mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	63.5% 35μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	986% 14796mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	92% 10mg	11mg per day for Men 19-50 years
Water	5.9% 218g	4.6% 171g	3700g per day for Men 19-50 years

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

• Natto has 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• While Miso contains 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.
• Both Natto and Miso have similar amounts of Vitamin B2 per 14 oz.
• Both Natto as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Natto vs Miso:

• Natto has 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.
• While Miso contains 532.6 times more Sodium than Natto.
• Both Natto and Miso have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Natto has 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.
• While Miso contains 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• Both Natto and Miso have similar amounts of Energy and Fiber per 14 oz.
• Both Natto as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.