Comparing Nutrients in 500 calories Broccoli Raab VS Miso

Weight per 500 calories

• Broccoli Raab: 2273g
• Miso: 253g

Miso has 9 times more energy per unit of mass than Raw Broccoli Raab, which is above average in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 500 calories - Broccoli Raab or Miso?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Miso	25%	26%	49%

Macro Nutrients

	Broccoli Raab	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	50% 64.8g	49.3% 64g	130g per day for Men 19-50 years
Sugars	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	161% 61.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	129% 72g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Miso	Recommended Dietary Allowance
Vitamin A	331% 2977μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	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	472% 1886μg	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	510% 459mg	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	245% 37mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Miso	Recommended Dietary Allowance
Calcium	245% 2455mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	608% 48.6mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	237% 1659mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	57% 2103g	2.94% 109g	3700g per day for Men 19-50 years

Broccoli Raab VS Miso Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Broccoli Raab or Miso?

Lets compare vitamin content per 500 calories of Broccoli Raab vs Miso:

• 500 calories of Broccoli Raab have 294.8 times more Vitamin A, 14.9 times more Vitamin B1, 5 times more Vitamin B2, 12.1 times more Vitamin B3, 8.6 times more Vitamin B5, 7.7 times more Vitamin B6, 39.3 times more Vitamin B9, more Vitamin C, 1458 times more Vitamin E and 68.8 times more Vitamin K than Miso.
• 500 calories of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Miso have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Broccoli Raab vs Miso:

• 500 calories of Broccoli Raab have 17.1 times more Calcium, 7.7 times more Iron, 4.1 times more Magnesium, 4.1 times more Manganese, 4.1 times more Phosphorus, 8.4 times more Potassium, 1.3 times more Selenium, 2.7 times more Zinc and 19.4 times more Water than Miso.
• While 500 kcal of Miso contain 12.6 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Miso contain similar levels of Copper per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Broccoli Raab have 4.2 times more Omega 3, 4.5 times more Fiber and 2.2 times more Protein than Miso.
• While 500 kcal of Miso contain 1.4 times more Fat, 9.5 times more Omega 6, 1.8 times more Sugars and 3.9 times more Fructose than Raw Broccoli Raab.
• Both Broccoli Raab and Miso offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Broccoli Raab provide inadequate amounts of Omega 6