Comparing Nutrients in 5 ounces Boiled Soybeans VS Miso

Macros Ratio

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

Macro Nutrients

	Boiled Soybeans	Miso	Recommended Dietary Allowance
Energy	8.4% 244kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	27.7% 36g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	12% 8.8g	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	NA	11.7% 8.5g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22.4% 8.5g	20% 7.65g	38g per day for Men 19-50 years
Protein	46% 26g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	21.7% 0.28mg	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	19% 76.5μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	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	3.3% 0.5mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Miso	Recommended Dietary Allowance
Calcium	14.5% 145mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	66% 0.6mg	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	91% 7.3mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	53% 1.2mg	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	49.6% 347mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Miso per 5 oz

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

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

• 5 ounces of Boiled Soybeans have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 2.8 times more Vitamin B9 and 35 times more Vitamin E than Miso.
• While 5 oz of Miso contain 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 no Salt.
• Both Boiled Soybeans and Miso provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Soybeans have insufficient amounts of Vitamin B12
• 5 ounces of Miso have insufficient amounts of Vitamin E
• Both Boiled Soybeans no Salt as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Soybeans vs Miso:

• 5 ounces of Boiled Soybeans have 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.
• While 5 oz of Miso contain 3728 times more Sodium and 2.2 times more Zinc than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Miso contain similar levels of Copper, Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Soybeans have 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.
• While 5 oz of Miso contain 3 times more Carbohydrate and 2.1 times more Sugars than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Miso offer comparable quantities of Energy and Fiber per five ounces.