Comparing Nutrients in 7 ounces Broccoli VS Miso

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Miso	25%	26%	49%

Macro Nutrients

	Broccoli	Miso	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Miso	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Miso	Recommended Dietary Allowance
Calcium	9.33% 93mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.3% 85.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Miso:

• Raw Broccoli has 7.8 times more Vitamin A, 1.7 times more Vitamin B5, 3.3 times more Vitamin B9, more Vitamin C, 78 times more Vitamin E and 3.5 times more Vitamin K than Miso.
• While Miso contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli and Miso have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Miso have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Miso:

• Raw Broccoli has 1.5 times more Potassium and 2.1 times more Water than Miso.
• While Miso contains 8.6 times more Copper, 3.4 times more Iron, 2.3 times more Magnesium, 4.1 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Selenium, 113 times more Sodium and 6.2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Miso have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso contains 5.8 times more Energy, 16.2 times more Fat, 9 times more Saturated Fat, 6.4 times more Omega 3, 50.6 times more Omega 6, 3.8 times more Carbohydrate, 3.6 times more Sugars, 8.8 times more Fructose, 2.1 times more Fiber and 4.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.