Comparing Nutrients in 7 ounces Boiled Kidney Beans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Miso	25%	26%	49%

Macro Nutrients

	Boiled Kidney Beans	Miso	Recommended Dietary Allowance
Energy	8.7% 252kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	17% 12.3g	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	16.4% 12g	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	33.4% 12.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	30.4% 0.39mg	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	64.5% 258μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 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	0.4% 0.06mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	93% 0.83mg	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	55% 4.4mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	74% 1.7mg	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	39% 274mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.3% 85.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Kidney Beans vs Miso:

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 6.8 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains 4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12 and 3.5 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Boiled Kidney Beans vs Miso:

• Boiled All Types Kidney Beans have 1.9 times more Potassium and 1.6 times more Water than Miso.
• While Miso contains 1.6 times more Calcium, 1.9 times more Copper, 2 times more Manganese, 6.4 times more Selenium, 3728 times more Sodium and 2.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Miso have similar amounts of Iron, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso contains 1.6 times more Energy, 12 times more Fat, 14 times more Saturated Fat, 2.4 times more Omega 3, 23 times more Omega 6, 19.4 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Miso have similar amounts of Carbohydrate and Fiber per 7 oz.
• Both Boiled All Types Kidney Beans as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.