Comparing Nutrients in 5 ounces Miso VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Miso	Dried Beechnuts	Recommended Dietary Allowance
Energy	9.68% 281kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	12% 8.8g	NA	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Miso	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	106% 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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	352% 5284mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Miso vs Dried Beechnuts:

• 5 ounces of Miso have more Vitamin B12 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 3.4 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Dried Beechnuts provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Miso have insufficient amounts of Vitamin C
• 5 ounces of Dried Beechnuts have insufficient amounts of Vitamin B12
• Both Miso as well as Dried Beechnuts have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Miso vs Dried Beechnuts:

• 5 ounces of Miso have 57 times more Calcium, more Magnesium, more Phosphorus, 98.1 times more Sodium and 7.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Copper, 1.6 times more Manganese and 4.8 times more Potassium than Miso.
• Both Miso and Dried Beechnuts contain similar levels of Iron per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Miso have 2.1 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.9 times more Energy, 8.3 times more Fat, 5.6 times more Saturated Fat, 4.2 times more Omega 3, 7.4 times more Omega 6 and 1.3 times more Carbohydrate than Miso.