Comparing Nutrients in 7 ounces Miso VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Miso	Red Kidney Beans	Recommended Dietary Allowance
Energy	13.5% 393kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.3g	94% 122g	130g per day for Men 19-50 years
Sugars	17% 12.3g	5.75% 4.17g	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	16.4% 12g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	79.4% 30g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Miso	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	60.6% 0.79mg	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	9.43% 37.7μg	195% 782μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	9.92% 8.93mg	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	0.13% 0.02mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.3% 113mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	61.8% 4.94mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	96% 2.2mg	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	45% 316mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Miso versus 7 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Miso have more Vitamin B12 and 5.2 times more Vitamin K than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 20.7 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Miso have insufficient amounts of Vitamin C
• 7 ounces of Red Kidney Beans have insufficient amounts of Vitamin B12
• Both Miso as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Miso have 2.2 times more Selenium and 310.7 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.5 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus and 6.5 times more Potassium than Miso.
• Both Miso and Red Kidney Beans contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Miso have 5.7 times more Fat, 6.7 times more Saturated Fat, 10.9 times more Omega 6 and 3 times more Sugars than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.7 times more Energy, 2.4 times more Carbohydrate, 2.8 times more Fiber and 1.8 times more Protein than Miso.
• Both Miso and Red Kidney Beans offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6