Comparing Nutrients in 500 calories Miso VS Natto

Weight per 500 calories

• Miso: 253g
• Natto: 237g

Both foods have similar energy densities which is above average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Natto	34%	44%	22%

Macro Nutrients

	Miso	Natto	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	11.8% 3.77g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	109% 1.74g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	76.3% 13g	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	23% 30g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	16% 11.6g	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	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	36% 13.6g	33.7% 12.8g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Miso	Natto	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	23.7% 0.31mg	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	4.74% 19μg	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	34.2% 31mg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	45.6% 54.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Natto	Recommended Dietary Allowance
Calcium	14.4% 144mg	51.4% 514mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	176% 1.6mg	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	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	65% 273mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	157% 3.62mg	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	59% 412mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	51% 1727mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	65.3% 7.2mg	11mg per day for Men 19-50 years
Water	2.94% 109g	3.52% 130g	3700g per day for Men 19-50 years

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

• Miso has 1.3 times more Vitamin B2, more Vitamin B3, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Natto.
• While Natto contains 1.5 times more Vitamin B1 and more Vitamin C than Miso.
• Both Miso as well as Natto have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Miso vs Natto:

• Miso has 567.5 times more Sodium than Natto.
• While Natto contains 3.6 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 2.2 times more Magnesium, 1.7 times more Manganese and 3.3 times more Potassium than Miso.
• Both Miso and Natto have similar amounts of Phosphorus, Selenium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Miso has 2.1 times more Carbohydrate and 1.4 times more Sugars than Natto.
• While Natto contains 1.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 2.1 times more Omega 6 and 1.4 times more Protein than Miso.
• Both Miso and Natto have similar amounts of Energy and Fiber per 500 kcal.
• Both Miso as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.