Comparing Nutrients in 300 calories Miso VS Soy Nuts

Weight per 300 calories

• Miso: 152g
• Soy Nuts: 66.8g

Dry-roasted Soybeans have 2.3 times more energy per unit of mass than Miso, which is very high in comparison to other foods. Miso having above average energy density.

Which food has more nutrients per 300 calories - Miso or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	4.85% 1.55g	6.53% 2.1g	32g per day for Men 19-50 years
Omega 3	38.4% 0.61g	60.3% 0.96g	1.6g per day for Men 19-50 years
Omega 6	22% 3.76g	42.3% 7.2g	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	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	14.2% 5.4g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	51.7% 29g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	23.8% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	39% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.58% 1.37mg	4.4% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	11.6% 0.15mg	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	34.2% 137μg	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	3.4% 3.07mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.4μg	20.6% 24.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	8.64% 86.4mg	9.35% 94mg	1000mg per day for Men 19-50 years
Copper	70.7% 0.64mg	80% 0.72mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.7mg	36.3% 152mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	63.4% 1.46mg	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	62% 434mg	700mg per day for Men 19-50 years
Potassium	9.36% 318mg	27% 911mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	377% 5648mg	0.089% 1.34mg	1500mg per day for Men 19-50 years
Zinc	35.3% 3.88mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.014% 0.53g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Miso vs Soy Nuts:

• Miso has 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin B12 and 1.8 times more Vitamin K than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 4.8 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Miso vs Soy Nuts:

• Miso has 1.4 times more Iron, 4226.9 times more Sodium and 1.2 times more Zinc than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.1 times more Magnesium, 1.8 times more Phosphorus and 2.9 times more Potassium than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Calcium, Copper, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Miso has 2 times more Carbohydrate and 1.5 times more Fiber than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 1.6 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Energy per 300 kcal.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.