Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Miso	25%	26%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Miso	Recommended Dietary Allowance
Energy	42.8% 1240kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	146% 24.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	85.5% 62g	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	82.8% 60g	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	245% 93g	142% 54g	38g per day for Men 19-50 years
Protein	163% 91g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	153% 2mg	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	185% 740μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	66% 660mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	467% 4.2mg	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	373% 30mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	373% 8.6mg	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	196% 1370mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	18% 669g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Miso per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Miso:

• 1 kilogram of Boiled California Red Kidney Beans has 1.3 times more Vitamin B1 and 3.9 times more Vitamin B9 than Miso.
• While 1 kg of Miso contains 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Miso:

• 1 kilogram of Boiled California Red Kidney Beans has 2 times more Potassium than Miso.
• While 1 kg of Miso contains 1.5 times more Copper, 2.7 times more Manganese, 5.8 times more Selenium, 932 times more Sodium and 3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Miso contain similar levels of Calcium, Iron, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.7 times more Fiber than Miso.
• While 1 kg of Miso contains 1.6 times more Energy, 66.8 times more Fat, 73.2 times more Saturated Fat, 12.7 times more Omega 3, 124 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Miso offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6