Comparing Nutrients in 300 calories Miso VS Canned Kidney Beans

Weight per 300 calories

• Miso: 152g
• Canned Kidney Beans: 357g

Miso has 2.4 times more energy per 100g than Canned Kidney Beans. It has above average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Miso or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Miso	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	4.85% 1.55g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.6% 38.4g	40% 51.8g	130g per day for Men 19-50 years
Sugars	13% 9.4g	9.1% 6.6g	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	12.5% 9.1g	0% 0g	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	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	21.5% 8.2g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Miso	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.67% 6.06μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.58% 1.37mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	20.3% 0.26mg	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	7.2% 28.8μg	32% 129μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.05% 0.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.76% 4.3mg	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	0.1% 0.015mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	8.64% 86.4mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	70.7% 0.64mg	53.6% 0.48mg	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	47% 3.77mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	26% 0.6mg	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	34.4% 241mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	9.36% 318mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	377% 5648mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.88mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	1.76% 65g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Miso vs Canned Kidney Beans:

• Miso has 1.9 times more Vitamin B2, more Vitamin B12 and 3 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Vitamin B1, 4.5 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Canned All Types Kidney Beans have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Miso as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Miso vs Canned Kidney Beans:

• Miso has 1.3 times more Copper, 2.2 times more Manganese, 3.3 times more Selenium, 5.3 times more Sodium and 2.4 times more Zinc than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Calcium, 1.3 times more Magnesium, 1.3 times more Phosphorus, 2.7 times more Potassium and 4.3 times more Water than Miso.
• Both Miso and Canned All Types Kidney Beans have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Miso has 4.2 times more Fat, 3.1 times more Saturated Fat, 2.1 times more Omega 3, 9.9 times more Omega 6, 1.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Carbohydrate and 1.9 times more Fiber than Miso.
• Both Miso and Canned All Types Kidney Beans have similar amounts of Energy and Protein per 300 kcal.
• Both Miso as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.