Comparing Nutrients in 5 ounces Miso VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Miso	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	9.68% 281kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.5g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	20.7% 3.5g	105% 18g	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	33% 43g	130g per day for Men 19-50 years
Sugars	12% 8.8g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	32.4% 18g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Miso	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.55% 0.48mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.6% 41.5μg	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	130% 1.17mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	133% 3.06mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	352% 5284mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	1.65% 61g	0.075% 2.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Roasted Soybeans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Miso vs Roasted Soybeans with Salt:

• 5 ounces of Miso have 1.6 times more Vitamin B2 and more Vitamin B12 than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 11.1 times more Vitamin B9, more Vitamin C, 91 times more Vitamin E and 1.7 times more Vitamin K than Miso.
• Both Miso and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Miso have insufficient amounts of Vitamin C and Vitamin E
• 5 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• Both Miso as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Miso vs Roasted Soybeans with Salt:

• 5 ounces of Miso have 22.9 times more Sodium than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 2.4 times more Calcium, 2 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 7 times more Potassium and 2.7 times more Selenium than Miso.
• Both Miso and Roasted Soybeans with Salt contain similar levels of Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Miso have 1.5 times more Sugars than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 2.4 times more Energy, 4.2 times more Fat, 3.6 times more Saturated Fat, 4.2 times more Omega 3, 5.1 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Miso.
• Both Miso and Roasted Soybeans with Salt offer comparable quantities of Carbohydrate per five ounces.