Comparing Nutrients in 5 ounces Soybeans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Miso	25%	26%	49%

Macro Nutrients

	Soybeans	Miso	Recommended Dietary Allowance
Energy	21.8% 632kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	29% 28.3g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	82.8% 14g	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	33% 42.8g	27.7% 36g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	34.7% 13g	20% 7.65g	38g per day for Men 19-50 years
Protein	92% 51.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Miso	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	133% 532μg	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	9.45% 8.5mg	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	8.03% 1.2mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.5% 66.6μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Miso	Recommended Dietary Allowance
Calcium	39.3% 393mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	278% 22.3mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	94% 397mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	143% 998mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	75% 2547mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	46% 25.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	63% 6.93mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.33% 12g	1.65% 61g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 8.9 times more Vitamin B1, 3.7 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 19.7 times more Vitamin B9, more Vitamin C, 85 times more Vitamin E and 1.6 times more Vitamin K than Miso.
• While Miso contains more Vitamin B12 than Raw Soybeans.
• Both Raw Soybeans as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Soybeans vs Miso:

• Raw Soybeans have 4.9 times more Calcium, 3.9 times more Copper, 6.3 times more Iron, 5.8 times more Magnesium, 2.9 times more Manganese, 4.4 times more Phosphorus, 8.6 times more Potassium, 2.5 times more Selenium and 1.9 times more Zinc than Miso.
• While Miso contains 1864 times more Sodium and 5 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 5 ounces:

• Raw Soybeans have 2.3 times more Energy, 3.3 times more Fat, 2.8 times more Saturated Fat, 3.3 times more Omega 3, 4 times more Omega 6, 1.7 times more Fiber and 2.9 times more Protein than Miso.
• Both Raw Soybeans and Miso have similar amounts of Carbohydrate and Sugars per 5 oz.
• Both Raw Soybeans as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.