Comparing Nutrients in 1 kilogram Miso VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Miso	Broccoli Raab	Recommended Dietary Allowance
Energy	68.3% 1980kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	22% 28.5g	130g per day for Men 19-50 years
Sugars	85.5% 62g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.1g	g per day for Men 19-50 years
Fiber	142% 54g	71% 27g	38g per day for Men 19-50 years
Protein	228% 128g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Miso	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Broccoli Raab	Recommended Dietary Allowance
Calcium	57% 570mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	11.6% 430g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Miso versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Miso vs Broccoli Raab:

• 1 kilogram of Miso has 1.8 times more Vitamin B2 and more Vitamin B12 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 32.8 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 4.4 times more Vitamin B9, more Vitamin C, 162 times more Vitamin E and 7.6 times more Vitamin K than Miso.
• Both Miso and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• 1 kilogram of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Miso as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Miso vs Broccoli Raab:

• 1 kilogram of Miso has 10 times more Copper, 2.2 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 7 times more Selenium, 113 times more Sodium and 3.3 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.9 times more Calcium and 2.2 times more Water than Miso.
• Both Miso and Broccoli Raab contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Miso has 9 times more Energy, 12.3 times more Fat, 12.3 times more Saturated Fat, 2.1 times more Omega 3, 85.5 times more Omega 6, 8.9 times more Carbohydrate, 16.3 times more Sugars, 35.3 times more Fructose, 2 times more Fiber and 4 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6