Comparing Nutrients in 5 ounces Miso VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Miso	Soy Nuts	Recommended Dietary Allowance
Energy	9.68% 281kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	89.8% 15.3g	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	31.6% 41g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	110% 61.4g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	24.5% 0.32mg	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	72.6% 291μg	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	7.24% 6.52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	170% 1.53mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	135% 3.1mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	49.7% 27.4μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.031% 1.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Miso vs Soy Nuts:

• Miso has more Vitamin B12 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B5, 10.8 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Miso vs Soy Nuts:

• Miso has 1864 times more Sodium and 53.8 times more Water than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Miso.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Soybeans contain 2.3 times more Energy, 3.6 times more Fat, 3.1 times more Saturated Fat, 3.6 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Carbohydrate per 5 oz.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.