Comparing Nutrients in 1 kilogram Miso VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Miso	Sunflower Seeds	Recommended Dietary Allowance
Energy	68.3% 1980kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	154% 200g	130g per day for Men 19-50 years
Sugars	85.5% 62g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	142% 54g	226% 86g	38g per day for Men 19-50 years
Protein	228% 128g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Miso	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	1035% 13.5mg	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	568% 2270μg	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	15.6% 14mg	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	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Sunflower Seeds	Recommended Dietary Allowance
Calcium	57% 570mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	2000% 18mg	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	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	848% 19.5mg	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	943% 6600mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	455% 50mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Miso vs Sunflower Seeds:

• Miso has more Vitamin B12 and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 15.1 times more Vitamin B1, 1.5 times more Vitamin B2, 9.2 times more Vitamin B3, 3.4 times more Vitamin B5, 6.8 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C and 3517 times more Vitamin E than Miso.
• Both Miso as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Miso vs Sunflower Seeds:

• Miso has 414.2 times more Sodium and 9.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.4 times more Calcium, 4.3 times more Copper, 2.1 times more Iron, 6.8 times more Magnesium, 2.3 times more Manganese, 4.2 times more Phosphorus, 3.1 times more Potassium, 7.6 times more Selenium and 2 times more Zinc than Miso.

Comparison of macro-nutrients per 1 kilogram:

• Miso has 6.8 times more Omega 3, 1.3 times more Carbohydrate and 2.4 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.9 times more Energy, 8.6 times more Fat, 4.3 times more Saturated Fat, 9.3 times more Omega 6, 1.6 times more Fiber and 1.6 times more Protein than Miso.
• Both Miso as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.