Comparing Nutrients in 7 ounces Miso VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Miso	Blanched Almonds	Recommended Dietary Allowance
Energy	13.5% 393kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	17% 12.3g	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Blanched 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	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	17.6% 0.23mg	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	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	11.3% 113mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	38.5% 1308mg	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	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Miso has 1.7 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.9 times more Vitamin B3, 2.6 times more Vitamin B9 and 2375 times more Vitamin E than Miso.
• Both Miso and Blanched Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Miso as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Miso vs Blanched Almonds:

• Miso has 2.2 times more Selenium, 196.2 times more Sodium and 9.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.1 times more Calcium, 2.4 times more Copper, 1.3 times more Iron, 5.6 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus and 3.1 times more Potassium than Miso.
• Both Miso and Blanched Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso has 101.3 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 3 times more Energy, 8.7 times more Fat, 3.9 times more Saturated Fat, 5 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Miso.
• Both Miso as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.