Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Miso	25%	26%	49%

Macro Nutrients

	Boiled California Red Kidney Beans	Miso	Recommended Dietary Allowance
Energy	6.06% 176kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	27.7% 36g	130g per day for Men 19-50 years
Sugars	NA	12% 8.8g	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	NA	11.7% 8.5g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	20% 7.65g	38g per day for Men 19-50 years
Protein	23% 13g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	21.7% 0.28mg	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	26.2% 105μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	9.36% 94mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	66% 0.6mg	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	53% 4.22mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	53% 1.2mg	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	27.7% 194mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.56% 95g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Miso per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Miso:

• 5 ounces of Boiled California Red Kidney Beans have 1.3 times more Vitamin B1 and 3.9 times more Vitamin B9 than Miso.
• While 5 oz of Miso contain 3.8 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin B12 than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Boiled California Red Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Miso:

• 5 ounces of Boiled California Red Kidney Beans have 2 times more Potassium than Miso.
• While 5 oz of Miso contain 1.5 times more Copper, 2.7 times more Manganese, 5.8 times more Selenium, 932 times more Sodium and 3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Miso contain similar levels of Calcium, Iron, Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Fiber than Miso.
• While 5 oz of Miso contain 1.6 times more Energy, 66.8 times more Fat, 73.2 times more Saturated Fat, 12.7 times more Omega 3, 124 times more Omega 6 and 1.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Miso offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6