Comparing Nutrients in 1 kilogram Miso VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Miso	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	175% 228g	130g per day for Men 19-50 years
Sugars	85.5% 62g	4.4% 3.2g	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	82.8% 60g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	142% 54g	168% 64g	38g per day for Men 19-50 years
Protein	228% 128g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	92% 1.2mg	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	47.5% 190μg	325% 1300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13.3% 12mg	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	0.67% 0.1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	57% 570mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	240% 2.16mg	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	311% 25mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	187% 4.3mg	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	227% 1590mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	91% 10mg	11mg per day for Men 19-50 years
Water	11.6% 430g	18% 669g	3700g per day for Men 19-50 years

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

• Miso has 4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 3.5 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

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

• Miso has 1.6 times more Calcium, 1.9 times more Copper, 2 times more Manganese, 6.4 times more Selenium, 3728 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Potassium and 1.6 times more Water than Miso.
• Both Miso and Boiled All Types Kidney Beans have similar amounts of Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Miso has 1.6 times more Energy, 12 times more Fat, 14 times more Saturated Fat, 2.4 times more Omega 3, 23 times more Omega 6, 19.4 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Miso and Boiled All Types Kidney Beans have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Miso as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.