Comparing Nutrients in 5 ounces Miso VS Natto

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Natto	34%	44%	22%

Macro Nutrients

	Miso	Natto	Recommended Dietary Allowance
Energy	9.68% 281kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	7.05% 2.26g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	45.7% 7.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	14% 18g	130g per day for Men 19-50 years
Sugars	12% 8.8g	9.56% 6.93g	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	11.7% 8.5g	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	20% 7.65g	20% 7.65g	38g per day for Men 19-50 years
Protein	32.4% 18g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Natto	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	14% 0.18mg	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	6.73% 27μg	2.83% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20.5% 18.4mg	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	0.094% 0.014mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	27.3% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Natto	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	30.8% 308mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	105% 0.95mg	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	44% 3.53mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	32% 225mg	35.2% 247mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	30.4% 1033mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.1% 78g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Miso vs Natto:

• Miso has 1.2 times more Vitamin B2, more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Natto.
• While Natto contains 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• Both Miso as well as Natto have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Miso vs Natto:

• Miso has 532.6 times more Sodium than Natto.
• While Natto contains 3.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Miso.
• Both Miso and Natto have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Miso has 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• While Natto contains 1.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Miso.
• Both Miso and Natto have similar amounts of Energy and Fiber per 5 oz.
• Both Miso as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.