Comparing Nutrients in 7 ounces Miso VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Almonds	14%	72%	14%

Macro Nutrients

	Miso	Almonds	Recommended Dietary Allowance
Energy	13.5% 393kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	17% 12.3g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Miso	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	22% 87.3μg	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	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	0.13% 0.02mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Miso has 1.5 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 4.9 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 2563 times more Vitamin E than Miso.
• Both Miso as well as Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Miso vs Almonds:

• Miso has 1.7 times more Selenium, 3728 times more Sodium and 9.8 times more Water than Almonds.
• While Almonds contain 4.7 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 5.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus and 3.5 times more Potassium than Miso.
• Both Miso and Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso has 135 times more Omega 3, 1.4 times more Sugars and 54.5 times more Fructose than Almonds.
• While Almonds contain 2.9 times more Energy, 8.3 times more Fat, 3.7 times more Saturated Fat, 5 times more Omega 6, 2.3 times more Fiber and 1.7 times more Protein than Miso.
• Both Miso and Almonds have similar amounts of Carbohydrate per 7 oz.
• Both Miso as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.