Comparing Nutrients in 1 kilogram Miso VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	85.5% 62g	41.4% 30g	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	158% 60g	38g per day for Men 19-50 years
Protein	228% 128g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Soybeans	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Calcium	57% 570mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	452% 4.07mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	358% 8.24mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	133% 73μg	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	105% 11.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	17% 626g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Boiled Soybeans per 1 kg

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

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

• 1 kilogram of Miso has 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin K than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 1.6 times more Vitamin B1, 2.8 times more Vitamin B9 and 35 times more Vitamin E than Miso.
• Both Miso and Boiled Soybeans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Miso have insufficient amounts of Vitamin E
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Miso as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Miso vs Boiled Soybeans:

• 1 kilogram of Miso has 3728 times more Sodium and 2.2 times more Zinc than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 1.8 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Miso.
• Both Miso and Boiled Soybeans contain similar levels of Copper, Manganese and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Miso has 3 times more Carbohydrate and 2.1 times more Sugars than Boiled Soybeans.
• While 1 kg of Boiled Soybeans no Salt contains 1.5 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Protein than Miso.
• Both Miso and Boiled Soybeans offer comparable quantities of Energy and Fiber per one kilogram.