Comparing Nutrients in 1 pound Miso VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Miso	California Red Kidney Beans	Recommended Dietary Allowance
Energy	31% 898kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	209% 271g	130g per day for Men 19-50 years
Sugars	38.8% 28g	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	37.5% 27.2g	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	64.5% 24.5g	297% 113g	38g per day for Men 19-50 years
Protein	104% 58g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Miso	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	139% 1.8mg	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	21.5% 86μg	447% 1787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.7% 20.4mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	26% 259mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	554% 5mg	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	141% 11.3mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	197% 4.54mg	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	103% 721mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1127% 16910mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	5.27% 195g	1.44% 53.3g	3700g per day for Men 19-50 years

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

• Miso has more Vitamin B12 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.4 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.
• Both Miso and Raw California Red Kidney Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Miso as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Miso has 2.2 times more Selenium, 338.9 times more Sodium and 3.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.4 times more Calcium, 2.6 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus and 7.1 times more Potassium than Miso.
• Both Miso and Raw California Red Kidney Beans have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Miso has 24 times more Fat, 28.5 times more Saturated Fat, 4.8 times more Omega 3 and 45.9 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.7 times more Energy, 2.4 times more Carbohydrate, 4.6 times more Fiber and 1.9 times more Protein than Miso.
• Both Miso as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.