Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Miso	25%	26%	49%

Macro Nutrients

	Oil Roasted Almonds	Miso	Recommended Dietary Allowance
Energy	83% 2409kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	0% 0g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	77.5% 101g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0% 0g	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	% 0.16g	% 0g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0g	g per day for Men 19-50 years
Fiber	110% 41.7g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	150% 84.3g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	30.4% 0.37mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	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	687% 103mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Miso	Recommended Dietary Allowance
Calcium	115% 1155mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	986% 14796mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	92% 10mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Miso per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B9 and 2597 times more Vitamin E than Miso.
• While 14 oz of Miso contain 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Miso provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Miso have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Miso:

• 14 ounces of Oil Roasted Almonds have 5.1 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 5.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus and 3.3 times more Potassium than Miso.
• While 14 oz of Miso contain 1.7 times more Selenium and 3728 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Miso contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 3.1 times more Energy, 9.2 times more Fat, 4.1 times more Saturated Fat, 5.5 times more Omega 6, 1.9 times more Fiber and 1.7 times more Protein than Miso.
• While 14 oz of Miso contain more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3