Comparing Nutrients in 5 ounces Miso VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Miso	Blanched Almonds	Recommended Dietary Allowance
Energy	9.68% 281kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	20% 7.65g	37% 14g	38g per day for Men 19-50 years
Protein	32.4% 18g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Miso	Blanched Almonds	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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	12.5% 0.16mg	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	17.4% 69.5μg	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	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	0.094% 0.014mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Miso vs Blanched Almonds:

• Miso has 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B9 and 2375 times more Vitamin E than Miso.
• Both Miso and Blanched Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Miso as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Miso vs Blanched Almonds:

• Miso has 2.2 times more Selenium, 196.2 times more Sodium and 9.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 5.6 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus and 3.1 times more Potassium than Miso.
• Both Miso and Blanched Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Miso has 101.3 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 3 times more Energy, 8.7 times more Fat, 3.9 times more Saturated Fat, 5 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Miso.
• Both Miso as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.