Comparing Nutrients in 500 calories Miso VS Almonds

Weight per 500 calories

• Miso: 253g
• Almonds: 86.4g

Almonds have 2.9 times more energy per unit of mass than Miso, which is very high in comparison to other foods. Miso having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Miso	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	36% 13.6g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Miso	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	9.5% 38μg	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	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	0.17% 0.025mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Almonds	Recommended Dietary Allowance
Calcium	14.4% 144mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Miso has 1.4 times more Vitamin B1, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 1.7 times more Vitamin B2, 1.4 times more Vitamin B3 and 876.5 times more Vitamin E than Miso.
• Both Miso as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Miso vs Almonds:

• Miso has 2 times more Iron, 5 times more Selenium, 10901.6 times more Sodium and 2.4 times more Zinc than Almonds.
• While Almonds contain 1.6 times more Calcium and 1.9 times more Magnesium than Miso.
• Both Miso and Almonds have similar amounts of Copper, Manganese, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Miso has 394.8 times more Omega 3, 3.4 times more Carbohydrate, 4.2 times more Sugars, 159.5 times more Fructose, 1.3 times more Fiber and 1.8 times more Protein than Almonds.
• While Almonds contain 2.8 times more Fat, 1.3 times more Saturated Fat and 1.7 times more Omega 6 than Miso.
• Both Miso and Almonds have similar amounts of Energy per 500 kcal.
• Both Miso as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.