Comparing Nutrients in 500 calories Miso VS Soy Nuts

Weight per 500 calories

• Miso: 253g
• Soy Nuts: 111g

Dry-roasted Soybeans have 2.3 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 Soy Nuts?

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Miso	Soy Nuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	37% 6.26g	70.5% 12g	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	25% 32.3g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	NA	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	23.7% 9.02g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	86% 48.2g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	39.6% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	19.3% 0.25mg	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	57% 228μg	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	5.7% 5.12mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61.7% 74μg	34.3% 41.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	14.4% 144mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	134% 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	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	106% 2.43mg	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	103% 723mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	44.7% 1519mg	3400mg per day for Men 19-50 years
Selenium	32% 17.7μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	628% 9414mg	0.15% 2.23mg	1500mg per day for Men 19-50 years
Zinc	58.8% 6.46mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.024% 0.89g	3700g per day for Men 19-50 years

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

• Miso has 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin B12 and 1.8 times more Vitamin K than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 4.8 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Miso vs Soy Nuts:

• Miso has 1.4 times more Iron, 4226.9 times more Sodium and 1.2 times more Zinc than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.1 times more Magnesium, 1.8 times more Phosphorus and 2.9 times more Potassium than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Calcium, Copper, Manganese and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Miso has 2 times more Carbohydrate and 1.5 times more Fiber than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 1.6 times more Fat, 1.3 times more Saturated Fat, 1.6 times more Omega 3, 1.9 times more Omega 6 and 1.5 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Energy per 500 kcal.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.