Comparing Nutrients in 500 calories Miso VS Broccoli

Weight per 500 calories

• Miso: 253g
• Broccoli: 1471g

Miso has 5.8 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Miso or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Miso	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	75% 98g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	34.5% 25g	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	21% 15g	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.47g	g per day for Men 19-50 years
Fiber	36% 13.6g	101% 38.2g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Broccoli	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	198% 2.57mg	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	12% 48μg	232% 926μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.4% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1458% 1312mg	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	0.17% 0.025mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Broccoli	Recommended Dietary Allowance
Calcium	14.4% 144mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	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	78.6% 6.3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	134% 3.1mg	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	57.4% 402mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	2.94% 109g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Miso has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 45.1 times more Vitamin A, 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 9.9 times more Vitamin B5, 5.1 times more Vitamin B6, 19.3 times more Vitamin B9, more Vitamin C, 454.2 times more Vitamin E and 20.2 times more Vitamin K than Miso.
• Both Miso as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Miso vs Broccoli:

• Miso has 1.5 times more Copper and 19.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.8 times more Calcium, 1.7 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 8.8 times more Potassium, 2.1 times more Selenium and 12.1 times more Water than Miso.
• Both Miso and Raw Broccoli have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Miso has 2.8 times more Fat, 1.5 times more Saturated Fat, 8.7 times more Omega 6 and 1.5 times more Fructose than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 1.3 times more Protein than Miso.
• Both Miso and Raw Broccoli have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Miso as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.