Comparing Nutrients in 1 kilogram Natto VS Miso

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Miso	25%	26%	49%

Macro Nutrients

	Natto	Miso	Recommended Dietary Allowance
Energy	72.8% 2110kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	113% 110g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	49.7% 16g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	459% 7.34g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	322% 54.8g	146% 24.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	195% 254g	130g per day for Men 19-50 years
Sugars	67.4% 49g	85.5% 62g	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	NA	82.8% 60g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	142% 54g	142% 54g	38g per day for Men 19-50 years
Protein	346% 194g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Natto	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	146% 1.9mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	153% 2mg	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	20% 80μg	47.5% 190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	144% 130mg	0% 0mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	193% 231μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Miso	Recommended Dietary Allowance
Calcium	217% 2170mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	741% 6.67mg	467% 4.2mg	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	1075% 86mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	274% 1150mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	373% 8.6mg	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	249% 1740mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	214% 7290mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	160% 88μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	275% 30.3mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	15% 550g	11.6% 430g	3700g per day for Men 19-50 years

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

• Natto has 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• While Miso contains more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Natto.
• Both Natto and Miso have similar amounts of Vitamin B2 per 1 kg.
• Both Natto as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Natto vs Miso:

• Natto has 3.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Miso.
• While Miso contains 532.6 times more Sodium than Natto.
• Both Natto and Miso have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Natto has 1.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Miso.
• While Miso contains 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• Both Natto and Miso have similar amounts of Energy and Fiber per 1 kg.
• Both Natto as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.