Comparing Nutrients in 1 pound Red Kidney Beans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Miso	25%	26%	49%

Macro Nutrients

	Red Kidney Beans	Miso	Recommended Dietary Allowance
Energy	52.7% 1529kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	66% 11.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	88.5% 115g	130g per day for Men 19-50 years
Sugars	13% 9.53g	38.8% 28g	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	37.5% 27.2g	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	181% 69g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	182% 102g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	69.4% 0.9mg	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	447% 1787μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.4mg	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	6.35% 0.95mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	37.6% 376mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	212% 1.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	169% 3.9mg	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	263% 1842mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Miso per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Miso:

• 1 pound of Red Kidney Beans has 6.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Miso.
• While 1 lb of Miso contains more Vitamin B12 and 5.2 times more Vitamin K than Raw Red Kidney Beans.
• Both Red Kidney Beans and Miso provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin B12
• 1 pound of Miso have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Miso:

• 1 pound of Red Kidney Beans has 1.5 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus and 6.5 times more Potassium than Miso.
• While 1 lb of Miso contains 2.2 times more Selenium and 310.7 times more Sodium than Raw Red Kidney Beans.
• Both Red Kidney Beans and Miso contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 1.7 times more Energy, 2.4 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Miso.
• While 1 lb of Miso contains 5.7 times more Fat, 6.7 times more Saturated Fat, 10.9 times more Omega 6 and 3 times more Sugars than Raw Red Kidney Beans.
• Both Red Kidney Beans and Miso offer comparable quantities of Omega 3 per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6