Comparing Nutrients in 1 kilogram Miso VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Miso	Broccoli	Recommended Dietary Allowance
Energy	68.3% 1980kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	51% 66.4g	130g per day for Men 19-50 years
Sugars	85.5% 62g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	142% 54g	68.4% 26g	38g per day for Men 19-50 years
Protein	228% 128g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Miso	Broccoli	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Broccoli	Recommended Dietary Allowance
Calcium	57% 570mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	45.5% 25μg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	11.6% 430g	24% 893g	3700g per day for Men 19-50 years

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

• Miso has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 7.8 times more Vitamin A, 1.7 times more Vitamin B5, 3.3 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 3.5 times more Vitamin K than Miso.
• Both Miso and Raw Broccoli have similar amounts of Vitamin B6 per 1 kg.
• Both Miso as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Miso vs Broccoli:

• Miso has 1.2 times more Calcium, 8.6 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Selenium, 113 times more Sodium and 6.2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Potassium and 2.1 times more Water than Miso.

Comparison of macro-nutrients per 1 kilogram:

• Miso has 5.8 times more Energy, 16.2 times more Fat, 9 times more Saturated Fat, 6.4 times more Omega 3, 50.6 times more Omega 6, 3.8 times more Carbohydrate, 3.6 times more Sugars, 8.8 times more Fructose, 2.1 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Miso as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.