Comparing Nutrients in 1 kilogram Roasted Almonds VS Miso

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Miso	25%	26%	49%

Macro Nutrients

	Roasted Almonds	Miso	Recommended Dietary Allowance
Energy	206% 5980kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	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	162% 210g	195% 254g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	142% 54g	38g per day for Men 19-50 years
Protein	374% 210g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Miso	Recommended Dietary Allowance
Calcium	268% 2680mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	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	466% 37.3mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	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	673% 4710mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	0.65% 24g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Miso per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Miso:

• 1 kilogram of Roasted Almonds has 5.1 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B9 and 2390 times more Vitamin E than Miso.
• While 1 kg of Miso contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Miso provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• 1 kilogram of Miso have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Miso:

• 1 kilogram of Roasted Almonds has 4.7 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 2.6 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Miso.
• While 1 kg of Miso contains 3.5 times more Selenium and 1242.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 3 times more Energy, 8.7 times more Fat, 4 times more Saturated Fat, 5.2 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Miso.
• While 1 kg of Miso contains 40.5 times more Omega 3, 1.3 times more Sugars and 600 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Miso offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3