Comparing Nutrients in 5 ounces Miso VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Miso	Roasted Almonds	Recommended Dietary Allowance
Energy	9.68% 281kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	12% 8.8g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	20% 7.65g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Miso	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Miso has 1.3 times more Vitamin B1, 1.5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B2, 4 times more Vitamin B3, 2.9 times more Vitamin B9 and 2390 times more Vitamin E than Miso.
• Both Miso and Dry Roasted Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Miso as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Miso vs Roasted Almonds:

• Miso has 3.5 times more Selenium, 1242.7 times more Sodium and 17.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.7 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 5.8 times more Magnesium, 2.6 times more Manganese, 3 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Miso.

Comparison of macro-nutrients per 5 ounces:

• Miso has 40.5 times more Omega 3, 1.2 times more Carbohydrate, 1.3 times more Sugars and 600 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Energy, 8.7 times more Fat, 4 times more Saturated Fat, 5.2 times more Omega 6, 2 times more Fiber and 1.6 times more Protein than Miso.
• Both Miso as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.