Comparing Nutrients in 7 ounces Miso VS Natto

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Natto	34%	44%	22%

Macro Nutrients

	Miso	Natto	Recommended Dietary Allowance
Energy	13.5% 393kcal	14.4% 419kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	9.87% 3.16g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	64% 11g	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	19.4% 25g	130g per day for Men 19-50 years
Sugars	17% 12.3g	13.4% 9.7g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Natto	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	20% 0.26mg	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	3.97% 16μg	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	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	38.2% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Natto	Recommended Dietary Allowance
Calcium	11.3% 113mg	43% 431mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	147% 1.32mg	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	213% 17mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	132% 3.03mg	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	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	42.5% 1447mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	54.7% 6mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	2.95% 109g	3700g per day for Men 19-50 years

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

• Miso has 1.2 times more Vitamin B2, more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Natto.
• While Natto contains 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• Both Miso as well as Natto have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Miso vs Natto:

• Miso has 532.6 times more Sodium than Natto.
• While Natto contains 3.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Miso.
• Both Miso and Natto have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso has 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• While Natto contains 1.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Miso.
• Both Miso and Natto have similar amounts of Energy and Fiber per 7 oz.
• Both Miso as well as Natto have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.