Comparing Nutrients in 1 kilogram Miso VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Miso	Soy Nuts	Recommended Dietary Allowance
Energy	68.3% 1980kcal	155% 4490kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	223% 216g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	902% 14.4g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	633% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	223% 290g	130g per day for Men 19-50 years
Sugars	85.5% 62g	NA	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	213% 81g	38g per day for Men 19-50 years
Protein	228% 128g	774% 433g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	356% 4.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	581% 7.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	66% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	308% 370μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	57% 570mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	1199% 10.8mg	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	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	543% 2280mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	950% 22mg	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	927% 6490mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	401% 13640mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	351% 193μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	434% 47.7mg	11mg per day for Men 19-50 years
Water	11.6% 430g	0.22% 8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Miso vs Soy Nuts:

• Miso has more Vitamin B12 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B5, 10.8 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Miso vs Soy Nuts:

• Miso has 1864 times more Sodium and 53.8 times more Water than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Miso.

Comparison of macro-nutrients per 1 kilogram:

• Dry-roasted Soybeans contain 2.3 times more Energy, 3.6 times more Fat, 3.1 times more Saturated Fat, 3.6 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Carbohydrate per 1 kg.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.