Comparing Nutrients in 300 calories Miso VS Natto

Weight per 300 calories

• Miso: 152g
• Natto: 142g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Miso or Natto?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Natto	34%	44%	22%

Macro Nutrients

	Miso	Natto	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	4.85% 1.55g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	65.2% 1.04g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	45.8% 7.8g	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	14% 18g	130g per day for Men 19-50 years
Sugars	13% 9.4g	9.6% 6.95g	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	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	21.5% 8.2g	20.2% 7.68g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	49.3% 27.6g	56g per day for Men 19-50 years

Vitamins

	Miso	Natto	Recommended Dietary Allowance
Vitamin A	0.67% 6.06μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.58% 1.37mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	14.2% 0.18mg	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	2.84% 11.4μg	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	20.5% 18.5mg	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	0.095% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	27.4% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Natto	Recommended Dietary Allowance
Calcium	8.64% 86.4mg	31% 309mg	1000mg per day for Men 19-50 years
Copper	70.7% 0.64mg	105% 0.95mg	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	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	94% 2.17mg	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	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	9.36% 318mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	377% 5648mg	0.66% 9.95mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.88mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.76% 65g	2.1% 78.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Miso vs Natto:

• Miso has 1.3 times more Vitamin B2, more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Natto.
• While Natto contains 1.5 times more Vitamin B1 and more Vitamin C than Miso.
• Both Miso as well as Natto have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Miso vs Natto:

• Miso has 567.5 times more Sodium than Natto.
• While Natto contains 3.6 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese and 3.3 times more Potassium than Miso.
• Both Miso and Natto have similar amounts of Phosphorus, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Miso has 2.1 times more Carbohydrate and 1.4 times more Sugars than Natto.
• While Natto contains 1.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Protein than Miso.
• Both Miso and Natto have similar amounts of Energy and Fiber per 300 kcal.
• Both Miso as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.