Comparing Nutrients in 500 calories Miso VS Roasted Soy Flour

Weight per 500 calories

• Miso: 253g
• Roasted Soy Flour: 114g

Roasted Full-fat Soy Flour has 2.2 times more energy per unit of mass than Miso, which is very high in comparison to other foods. Miso having above average energy density.

Discover which food has more nutrients per 500 calories - Miso or Roasted Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Miso	Roasted Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	73% 12.4g	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	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	12% 8.67g	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	29% 11g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Miso	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	1.12% 10μg	0.76% 6.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.6% 0.25mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	30.8% 0.4mg	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	64.6% 259μg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	67.4% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	14.4% 144mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	281% 2.53mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	103% 2.37mg	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	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	68.4% 2325mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	0.91% 13.7mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	37% 4.08mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.12% 4.34g	3700g per day for Men 19-50 years

Miso VS Roasted Soy Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Miso or Roasted Soy Flour?

Lets compare vitamin content per 500 calories of Miso vs Roasted Soy Flour:

• 500 calories of Miso have 1.3 times more Vitamin B6 than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 1.9 times more Vitamin B1, 1.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 5.4 times more Vitamin B9 and 89.3 times more Vitamin E than Miso.
• Both Miso and Roasted Soy Flour provide similar amounts of Vitamin K per 500 calories.
• 500 calories of Miso have insufficient amounts of Vitamin E
• Both Miso as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Miso vs Roasted Soy Flour:

• 500 calories of Miso have 2.1 times more Selenium, 688.8 times more Sodium and 1.6 times more Zinc than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 1.5 times more Calcium, 2.4 times more Copper, 3.5 times more Magnesium, 1.4 times more Phosphorus and 4.4 times more Potassium than Miso.
• Both Miso and Roasted Soy Flour contain similar levels of Iron and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Miso have 1.9 times more Carbohydrate, 1.8 times more Sugars and 1.2 times more Fiber than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 1.6 times more Fat, 1.4 times more Saturated Fat, 1.6 times more Omega 3, 2 times more Omega 6 and 1.3 times more Protein than Miso.
• Both Miso and Roasted Soy Flour offer comparable quantities of Energy per 500 calories.