Comparing Nutrients in 500 calories Boiled Kidney Beans VS Miso

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Miso: 253g

Miso has 1.6 times more energy per unit of mass than Boiled All Types Kidney Beans, which is above average in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Miso?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Kidney Beans	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	49.3% 64g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	21.6% 15.7g	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	21% 15g	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	66.3% 25g	36% 13.6g	38g per day for Men 19-50 years
Protein	61% 34g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	38.7% 0.5mg	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% 512μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.25% 4.72mg	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	0.79% 0.12mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	13.8% 138mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	118% 1.06mg	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	109% 8.74mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	77.6% 543mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	7.12% 264g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Miso:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B1, 10.7 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains 2.6 times more Vitamin B2, more Vitamin B12 and 2.2 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Miso have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Miso:

• Boiled All Types Kidney Beans have 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 3 times more Potassium and 2.4 times more Water than Miso.
• While Miso contains 1.3 times more Manganese, 4.1 times more Selenium, 2391.2 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Miso have similar amounts of Calcium and Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 1.4 times more Carbohydrate and 1.8 times more Fiber than Miso.
• While Miso contains 7.7 times more Fat, 9 times more Saturated Fat, 1.5 times more Omega 3, 14.7 times more Omega 6 and 12.4 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Miso have similar amounts of Energy and Protein per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.