Comparing Nutrients in 1 pound Miso VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Miso	Soy Nuts	Recommended Dietary Allowance
Energy	31% 898kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	14.5% 4.65g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	115% 1.84g	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	287% 49g	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	101% 131g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	104% 58g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.4% 0.9mg	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	26% 259mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	212% 1.9mg	544% 4.9mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	431% 9.9mg	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	103% 721mg	421% 2944mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	1127% 16910mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	106% 11.6mg	197% 21.6mg	11mg per day for Men 19-50 years
Water	5.27% 195g	0.098% 3.63g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Miso vs Soy Nuts:

• Miso has more Vitamin B12 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B5, 10.8 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Miso vs Soy Nuts:

• Miso has 1864 times more Sodium and 53.8 times more Water than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Miso.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Soybeans contain 2.3 times more Energy, 3.6 times more Fat, 3.1 times more Saturated Fat, 3.6 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Carbohydrate per 1 lb.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.