Comparing Nutrients in 1 kilogram Dried Beechnuts VS Miso

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Miso	25%	26%	49%

Macro Nutrients

	Dried Beechnuts	Miso	Recommended Dietary Allowance
Energy	199% 5760kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	62% 60g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1063% 17g	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	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	258% 335g	195% 254g	130g per day for Men 19-50 years
Sugars	NA	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	NA	142% 54g	38g per day for Men 19-50 years
Protein	111% 62g	228% 128g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	253% 3.04mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	56.6% 9.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	67.4% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	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	283% 1130μg	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	172% 155mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	244% 293μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Miso	Recommended Dietary Allowance
Calcium	1% 10mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	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	308% 24.6mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	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	0% 0mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	NA	127% 70μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2485% 37280mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	233% 25.6mg	11mg per day for Men 19-50 years
Water	1.8% 66g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Miso per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Miso:

• 1 kilogram of Dried Beechnuts has 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Miso.
• While 1 kg of Miso contains more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Miso provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 kilogram of Miso have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Miso have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Miso:

• 1 kilogram of Dried Beechnuts has 1.6 times more Copper, 1.6 times more Manganese and 4.8 times more Potassium than Miso.
• While 1 kg of Miso contains 57 times more Calcium, more Magnesium, more Phosphorus, 98.1 times more Sodium and 7.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Miso contain similar levels of Iron per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 2.9 times more Energy, 8.3 times more Fat, 5.6 times more Saturated Fat, 4.2 times more Omega 3, 7.4 times more Omega 6 and 1.3 times more Carbohydrate than Miso.
• While 1 kg of Miso contains 2.1 times more Protein than Dried Beechnuts.