Comparing Nutrients in 500 calories Oil Roasted Almonds VS Miso

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Miso: 253g

Oil Roasted Almonds have 3.1 times more energy per 100g than Miso. It has very high energy density when compared to other foods. Miso having above average energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Miso?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Miso	25%	26%	49%

Macro Nutrients

	Oil Roasted Almonds	Miso	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	49.3% 64g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	21.6% 15.7g	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	0% 0g	21% 15g	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	% 0.033g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	36% 13.6g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	38.7% 0.5mg	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	5.56% 22.2μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	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	143% 21.4mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Miso	Recommended Dietary Allowance
Calcium	24% 240mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	118% 1.06mg	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	38% 3.03mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	94% 2.17mg	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	55% 384mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	2.94% 109g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Miso Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Miso?

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

• 500 calories of Oil Roasted Almonds have 1.3 times more Vitamin B3 and 847.1 times more Vitamin E than Miso.
• While 500 kcal of Miso contain 3.3 times more Vitamin B1, 4.5 times more Vitamin B5, 5.2 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Miso provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K
• 500 calories of Miso have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Miso have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Miso:

• 500 calories of Oil Roasted Almonds have 1.7 times more Calcium and 1.9 times more Magnesium than Miso.
• While 500 kcal of Miso contain 1.3 times more Copper, 2.1 times more Iron, 5.2 times more Selenium, 11428.8 times more Sodium and 2.6 times more Zinc than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Miso contain similar levels of Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 3 times more Fat, 1.3 times more Saturated Fat and 1.8 times more Omega 6 than Miso.
• While 500 kcal of Miso contain more Omega 3, 4.4 times more Carbohydrate, 4.2 times more Sugars, more Fructose, 1.6 times more Fiber and 1.8 times more Protein than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Miso offer comparable quantities of Energy per 500 calories.
• 500 calories of Oil Roasted Almonds provide inadequate amounts of Omega 3