Comparing Nutrients in 1 pound 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	90% 2613kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	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	117% 152g	88.5% 115g	130g per day for Men 19-50 years
Sugars	NA	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	NA	64.5% 24.5g	38g per day for Men 19-50 years
Protein	50.2% 28g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Miso	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	212% 1.9mg	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	139% 11mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	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	0% 0mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	NA	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.81% 30g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Miso per 1 lb

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

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

• 1 pound 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 lb of Miso contains more Vitamin B12 than Dried Beechnuts.
• Both Dried Beechnuts and Miso provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Dried Beechnuts have insufficient amounts of Vitamin B12
• 1 pound of Miso have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Miso have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Miso:

• 1 pound of Dried Beechnuts has 1.6 times more Copper, 1.6 times more Manganese and 4.8 times more Potassium than Miso.
• While 1 lb 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 pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb of Miso contains 2.1 times more Protein than Dried Beechnuts.