Comparing Nutrients in 5 ounces California Red Kidney Beans VS Miso

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Miso	Recommended Dietary Allowance
Energy	16% 468kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	20% 7.65g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	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	62.5% 0.75mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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

	California Red Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	27.6% 276mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	166% 13.3mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	82% 574mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	1.65% 61g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 California Red Kidney Beans vs Miso:

• 5 ounces of California Red Kidney Beans have 5.4 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Miso.
• While 5 oz of Miso contain more Vitamin B12 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Miso provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of California Red Kidney Beans have insufficient amounts of Vitamin B12
• 5 ounces of Miso have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Miso have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of California Red Kidney Beans have 3.4 times more Calcium, 2.6 times more Copper, 3.8 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus and 7.1 times more Potassium than Miso.
• While 5 oz of Miso contain 2.2 times more Selenium and 338.9 times more Sodium than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Miso contain similar levels of Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 1.7 times more Energy, 2.4 times more Carbohydrate, 4.6 times more Fiber and 1.9 times more Protein than Miso.
• While 5 oz of Miso contain 24 times more Fat, 28.5 times more Saturated Fat, 4.8 times more Omega 3 and 45.9 times more Omega 6 than Raw California Red Kidney Beans.
• 5 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6