Comparing Nutrients in 5 ounces Miso VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Miso	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	9.68% 281kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	12% 8.8g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	20% 7.65g	39% 15g	38g per day for Men 19-50 years
Protein	32.4% 18g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Miso	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	13% 0.17mg	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	9.57% 38.3μg	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	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Oil Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Miso versus 5 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Miso have 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.4 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B9 and 2597 times more Vitamin E than Miso.
• Both Miso and Oil Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Miso have insufficient amounts of Vitamin E
• 5 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Miso as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Miso vs Oil Roasted Almonds:

• 5 ounces of Miso have 1.7 times more Selenium and 3728 times more Sodium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 5.1 times more Calcium, 2.3 times more Copper, 1.5 times more Iron, 5.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus and 3.3 times more Potassium than Miso.
• Both Miso and Oil Roasted Almonds contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Miso have more Omega 3, 1.4 times more Carbohydrate, 1.4 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 3.1 times more Energy, 9.2 times more Fat, 4.1 times more Saturated Fat, 5.5 times more Omega 6, 1.9 times more Fiber and 1.7 times more Protein than Miso.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3