Comparing Nutrients in 7 ounces Miso VS Broccoli

Macros Ratio

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

Macro Nutrients

	Miso	Broccoli	Recommended Dietary Allowance
Energy	13.5% 393kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	17% 12.3g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Miso	Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Broccoli	Recommended Dietary Allowance
Calcium	11.3% 113mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	11% 0.097mg	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	61.8% 4.94mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	4.8% 177g	3700g per day for Men 19-50 years

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

• Miso has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Miso and Raw Broccoli have similar amounts of Vitamin B6 per 7 oz.
• Both Miso as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Miso vs Broccoli:

• Miso has 1.2 times more Calcium, 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.
• While Raw Broccoli contains 1.5 times more Potassium and 2.1 times more Water than Miso.

Comparison of macro-nutrients per 7 ounces:

• Miso has 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 Miso as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.