Comparing Nutrients in 7 ounces Miso VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Flour	33%	40%	27%

Macro Nutrients

	Miso	Soy Flour	Recommended Dietary Allowance
Energy	13.5% 393kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	42.2% 41g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	171% 2.73g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	120% 20.4g	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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	17% 12.3g	20.5% 15g	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	50% 19g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	53.6% 8.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	70.4% 0.91mg	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	171% 685μg	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	25.8% 3.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Flour	Recommended Dietary Allowance
Calcium	11.3% 113mg	41% 409mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	644% 5.8mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	203% 851mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1385% 623μg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	147% 4991mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Soy Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Miso vs Soy Flour:

• 7 ounces of Miso have more Vitamin B12 than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 5.9 times more Vitamin B1, 5 times more Vitamin B2, 4.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.3 times more Vitamin B6, 18.2 times more Vitamin B9, 195 times more Vitamin E and 2.4 times more Vitamin K than Miso.
• 7 ounces of Miso have insufficient amounts of Vitamin E
• 7 ounces of Soy Flour have insufficient amounts of Vitamin B12
• Both Miso as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Miso vs Soy Flour:

• 7 ounces of Miso have 286.8 times more Sodium than Soy Flour.
• While 7 oz of Raw Full-fat Soy Flour contain 3.6 times more Calcium, 7 times more Copper, 2.6 times more Iron, 8.9 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 12 times more Potassium and 1.5 times more Zinc than Miso.
• Both Miso and Soy Flour contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Full-fat Soy Flour contain 2.2 times more Energy, 3.4 times more Fat, 2.9 times more Saturated Fat, 3.4 times more Omega 3, 4.1 times more Omega 6, 1.3 times more Carbohydrate, 1.8 times more Fiber and 3 times more Protein than Miso.
• Both Miso and Soy Flour offer comparable quantities of Sugars per seven ounces.