Comparing Nutrients in 7 ounces Miso VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Miso	Soy Nuts	Recommended Dietary Allowance
Energy	13.5% 393kcal	30.7% 891kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	44.2% 43g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	126% 21.4g	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	44.2% 57.5g	130g per day for Men 19-50 years
Sugars	17% 12.3g	NA	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	42.3% 16g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Nuts	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	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	61% 73.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Nuts	Recommended Dietary Allowance
Calcium	11.3% 113mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	238% 2.14mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	188% 4.33mg	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	184% 1288mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	79.6% 2707mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	69.6% 38.3μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	86% 9.47mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.043% 1.6g	3700g per day for Men 19-50 years

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

• Miso has more Vitamin B12 than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 1.4 times more Vitamin B5, 10.8 times more Vitamin B9, more Vitamin C and 1.3 times more Vitamin K than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Miso vs Soy Nuts:

• Miso has 1864 times more Sodium and 53.8 times more Water than Dry-roasted Soybeans.
• While Dry-roasted Soybeans contain 2.5 times more Calcium, 2.6 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 6.5 times more Potassium, 2.8 times more Selenium and 1.9 times more Zinc than Miso.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Soybeans contain 2.3 times more Energy, 3.6 times more Fat, 3.1 times more Saturated Fat, 3.6 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Fiber and 3.4 times more Protein than Miso.
• Both Miso and Dry-roasted Soybeans have similar amounts of Carbohydrate per 7 oz.
• Both Miso as well as Dry-roasted Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.