Comparing Nutrients in 14 ounces Boiled Soybeans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Soybeans	Miso	Recommended Dietary Allowance
Energy	23.5% 683kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	36.7% 35.6g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	16% 5.15g	12.7% 4.07g	32g per day for Men 19-50 years
Omega 3	148% 2.37g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	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	25.5% 33g	77.5% 101g	130g per day for Men 19-50 years
Sugars	16.4% 12g	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	62.7% 24g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	129% 72.3g	91% 50.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	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	51.3% 0.62mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.4% 0.93mg	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	53.6% 214μg	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	7.5% 6.75mg	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	9.26% 1.4mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.5% 76.2μg	97% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Miso	Recommended Dietary Allowance
Calcium	40.5% 405mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	255% 20.4mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	81.3% 341mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	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	139% 972mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	60% 2044mg	24.5% 833mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	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	41.5% 4.56mg	92% 10mg	11mg per day for Men 19-50 years
Water	6.7% 248g	4.6% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Miso per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Soybeans vs Miso:

• 14 ounces of Boiled Soybeans have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B9 and 35 times more Vitamin E than Miso.
• While 14 oz of Miso contain 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin K than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Miso provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Soybeans have insufficient amounts of Vitamin B12
• 14 ounces of Miso have insufficient amounts of Vitamin E
• Both Boiled Soybeans no Salt as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Soybeans vs Miso:

• 14 ounces of Boiled Soybeans have 1.8 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Miso.
• While 14 oz of Miso contain 3728 times more Sodium and 2.2 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Miso contain similar levels of Copper, Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Soybeans have 1.5 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Protein than Miso.
• While 14 oz of Miso contain 3 times more Carbohydrate and 2.1 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Miso offer comparable quantities of Energy and Fiber per 14 ounces.