Comparing Nutrients in 5 ounces Tomato Paste VS Miso

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Miso	25%	26%	49%

Macro Nutrients

	Tomato Paste	Miso	Recommended Dietary Allowance
Energy	4% 116kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	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	20.6% 27g	27.7% 36g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	20% 7.65g	38g per day for Men 19-50 years
Protein	11% 6.12g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Miso	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Miso	Recommended Dietary Allowance
Calcium	5.1% 51mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	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	53% 4.22mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	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	17% 118mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Miso per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Miso:

• 5 ounces of Tomato Paste have 19 times more Vitamin A, 3.4 times more Vitamin B3, more Vitamin C and 430 times more Vitamin E than Miso.
• While 5 oz of Miso contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B5, 1.6 times more Vitamin B9, more Vitamin B12 and 2.6 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Miso provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 5 ounces of Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Miso have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Miso:

• 5 ounces of Tomato Paste have 4.8 times more Potassium than Miso.
• While 5 oz of Miso contain 1.6 times more Calcium, 2.8 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Selenium, 63.2 times more Sodium and 4.1 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Miso contain similar levels of Copper, Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2 times more Sugars than Miso.
• While 5 oz of Miso contain 2.4 times more Energy, 12.8 times more Fat, 10.3 times more Saturated Fat, 57.9 times more Omega 3, 16.3 times more Omega 6, 1.3 times more Carbohydrate, 1.3 times more Fiber and 3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Miso offer comparable quantities of Fructose per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6