Comparing Nutrients in 5 ounces Tomatoes VS Miso

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Miso	25%	26%	49%

Macro Nutrients

	Tomatoes	Miso	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	27.7% 36g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Miso	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Miso	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	66% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	32% 225mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.65% 61g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, more Vitamin C and 54 times more Vitamin E than Miso.
• While Miso contains 2.6 times more Vitamin B1, 12.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Miso have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Miso:

• Raw Ripe Red Tomatoes have 2.2 times more Water than Miso.
• While Miso contains 5.7 times more Calcium, 7.1 times more Copper, 9.2 times more Iron, 4.4 times more Magnesium, 7.5 times more Manganese, 6.6 times more Phosphorus, more Selenium, 745.6 times more Sodium and 15.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Miso have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Miso contains 11 times more Energy, 30.1 times more Fat, 36.6 times more Saturated Fat, 135 times more Omega 3, 31 times more Omega 6, 6.5 times more Carbohydrate, 2.4 times more Sugars, 4.4 times more Fructose, 4.5 times more Fiber and 14.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.