Comparing Nutrients in 500 calories Miso VS Carrots

Weight per 500 calories

• Miso: 253g
• Carrots: 1220g

Miso has 4.8 times more energy per 100g than Carrots. It has above average energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Carrots	8%	5%	87%

Macro Nutrients

	Miso	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	7.17% 1.2g	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	90% 117g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	79.7% 58g	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	9.25% 6.7g	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	% 43.8g	g per day for Men 19-50 years
Fiber	36% 13.6g	90% 34g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Miso	Carrots	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Carrots	Recommended Dietary Allowance
Calcium	14.4% 144mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	76% 1.74mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	2.94% 109g	29% 1077g	3700g per day for Men 19-50 years

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

• Miso has more Vitamin B12 than Raw Carrots.
• While Raw Carrots contain 1008.1 times more Vitamin A, 3.3 times more Vitamin B1, 5.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.3 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin C, 318.7 times more Vitamin E and 2.2 times more Vitamin K than Miso.
• Both Miso and Raw Carrots have similar amounts of Vitamin B2 per 500 kcal.
• Both Miso as well as Raw Carrots have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Miso vs Carrots:

• Miso has 1.9 times more Copper, 1.7 times more Iron, 1.2 times more Manganese, 14.5 times more Selenium, 11.2 times more Sodium and 2.2 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 7.4 times more Potassium and 9.9 times more Water than Miso.
• Both Miso and Raw Carrots have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Miso has 5.2 times more Fat, 6.6 times more Saturated Fat, 41.9 times more Omega 3, 5.1 times more Omega 6, 2.3 times more Fructose and 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Carbohydrate, 3.7 times more Sugars and 2.5 times more Fiber than Miso.
• Both Miso and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Miso as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.