Comparing Nutrients in 7 ounces Miso VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Energy	13.5% 393kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	52% 8.86g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	8.2% 5.95g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Soybeans	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Calcium	11.3% 113mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	89.7% 0.81mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	71% 1.64mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	26.3% 14.5μg	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	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Boiled Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Miso vs Boiled Soybeans:

• 7 ounces of Miso have 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin K than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B9 and 35 times more Vitamin E than Miso.
• Both Miso and Boiled Soybeans provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Miso have insufficient amounts of Vitamin E
• 7 ounces of Boiled Soybeans have insufficient amounts of Vitamin B12
• Both Miso as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Miso vs Boiled Soybeans:

• 7 ounces of Miso have 3728 times more Sodium and 2.2 times more Zinc than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.8 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than Miso.
• Both Miso and Boiled Soybeans contain similar levels of Copper, Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Miso have 3 times more Carbohydrate and 2.1 times more Sugars than Boiled Soybeans.
• While 7 oz of Boiled Soybeans no Salt contain 1.5 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Protein than Miso.
• Both Miso and Boiled Soybeans offer comparable quantities of Energy and Fiber per seven ounces.