Comparing Nutrients in 5 ounces Miso VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Energy	9.68% 281kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	37.2% 6.33g	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	9.1% 12g	130g per day for Men 19-50 years
Sugars	12% 8.8g	5.87% 4.25g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Soybeans	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	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	25.5% 0.33mg	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% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	64% 0.58mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	50.8% 1.17mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	19% 10.3μg	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	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.65% 61g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Boiled Soybeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Miso vs Boiled Soybeans:

• 5 ounces of Miso have 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin K than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B9 and 35 times more Vitamin E than Miso.
• Both Miso and Boiled Soybeans provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Miso have insufficient amounts of Vitamin E
• 5 ounces of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Miso as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Miso vs Boiled Soybeans:

• 5 ounces of Miso have 3728 times more Sodium and 2.2 times more Zinc than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.8 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Miso.
• Both Miso and Boiled Soybeans contain similar levels of Copper, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Miso have 3 times more Carbohydrate and 2.1 times more Sugars than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.5 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Protein than Miso.
• Both Miso and Boiled Soybeans offer comparable quantities of Energy and Fiber per five ounces.