Comparing Nutrients in 1 pound Brazilnuts VS Miso

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Miso	25%	26%	49%

Macro Nutrients

	Brazilnuts	Miso	Recommended Dietary Allowance
Energy	103% 2989kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	88.5% 115g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	116% 65g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Miso	Recommended Dietary Allowance
Calcium	72.6% 726mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	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	470% 3289mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Miso per 1 lb

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

Lets compare vitamin content per 1 pound of Brazilnuts vs Miso:

• 1 pound of Brazilnuts has 6.3 times more Vitamin B1 and 565 times more Vitamin E than Miso.
• While 1 lb of Miso contains 6.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dried Brazilnuts.
• Both Brazilnuts and Miso provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• 1 pound of Miso have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Miso:

• 1 pound of Brazilnuts has 2.8 times more Calcium, 4.2 times more Copper, 7.8 times more Magnesium, 1.4 times more Manganese, 4.6 times more Phosphorus, 3.1 times more Potassium, 273.9 times more Selenium and 1.6 times more Zinc than Miso.
• While 1 lb of Miso contains 1242.7 times more Sodium than Dried Brazilnuts.
• Both Brazilnuts and Miso contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 3.3 times more Energy, 11.2 times more Fat, 15.7 times more Saturated Fat, 9.8 times more Omega 6 and 1.4 times more Fiber than Miso.
• While 1 lb of Miso contains 11.3 times more Omega 3, 2.2 times more Carbohydrate, 2.7 times more Sugars and more Fructose than Dried Brazilnuts.
• Both Brazilnuts and Miso offer comparable quantities of Protein per one pound.