Comparing Nutrients in 500 calories Miso VS Boiled Soybeans

Weight per 500 calories

• Miso: 253g
• Boiled Soybeans: 291g

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

Discover which food has more nutrients per 500 calories - Miso or Boiled Soybeans?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Miso	Boiled Soybeans	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	76.4% 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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	12% 8.72g	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	46% 17.4g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Soybeans	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	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	52.3% 0.68mg	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	39.2% 157μg	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	5.5% 4.94mg	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	6.8% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	46.5% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Calcium	14.4% 144mg	29.7% 297mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	131% 1.2mg	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	187% 15mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	104% 2.4mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	0.19% 2.9mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	30.4% 3.34mg	11mg per day for Men 19-50 years
Water	2.94% 109g	4.9% 182g	3700g per day for Men 19-50 years

Miso VS Boiled Soybeans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Miso or Boiled Soybeans?

Lets compare vitamin content per 500 calories of Miso vs Boiled Soybeans:

• 500 calories of Miso have 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.3 times more Vitamin K than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Miso.
• 500 calories of Boiled Soybeans have insufficient amounts of Vitamin B3
• Both Miso as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Miso vs Boiled Soybeans:

• 500 calories of Miso have 3238.5 times more Sodium and 1.9 times more Zinc than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 2.1 times more Calcium, 2.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus and 2.8 times more Potassium than Miso.
• Both Miso and Boiled Soybeans contain similar levels of Copper, Manganese and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Miso have 2.6 times more Carbohydrate and 1.8 times more Sugars than Boiled Soybeans.
• While 500 kcal of Boiled Soybeans no Salt contain 1.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Miso.
• Both Miso and Boiled Soybeans offer comparable quantities of Energy per 500 calories.