Comparing Nutrients in 7 ounces Miso VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Miso	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	13.5% 393kcal	32% 931kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	52% 50.4g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.03g	22.8% 7.3g	32g per day for Men 19-50 years
Omega 3	50.2% 0.8g	210% 3.36g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	148% 25g	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	46% 60g	130g per day for Men 19-50 years
Sugars	17% 12.3g	11.5% 8.33g	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	92% 35g	38g per day for Men 19-50 years
Protein	45.3% 25.4g	137% 76.5g	56g per day for Men 19-50 years

Vitamins

	Miso	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.2% 1.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	31.8% 0.41mg	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	105% 419μg	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	4.85% 4.37mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.5% 58μg	83.3% 100μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	183% 1.64mg	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	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	186% 4.3mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	85.8% 2917mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	493% 7398mg	21.6% 323mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Miso VS Roasted Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Miso vs Roasted Soybeans with Salt:

• 7 ounces of Miso have 1.6 times more Vitamin B2 and more Vitamin B12 than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 11.1 times more Vitamin B9, more Vitamin C, 91 times more Vitamin E and 1.7 times more Vitamin K than Miso.
• Both Miso and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Miso have insufficient amounts of Vitamin C and Vitamin E
• 7 ounces of Roasted Soybeans with Salt have insufficient amounts of Vitamin B12
• Both Miso as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Miso vs Roasted Soybeans with Salt:

• 7 ounces of Miso have 22.9 times more Sodium than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 2.4 times more Calcium, 2 times more Copper, 1.6 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 7 times more Potassium and 2.7 times more Selenium than Miso.
• Both Miso and Roasted Soybeans with Salt contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Miso have 1.5 times more Sugars than Roasted Soybeans with Salt.
• While 7 oz of Roasted Soybeans with Salt contain 2.4 times more Energy, 4.2 times more Fat, 3.6 times more Saturated Fat, 4.2 times more Omega 3, 5.1 times more Omega 6, 3.3 times more Fiber and 3 times more Protein than Miso.
• Both Miso and Roasted Soybeans with Salt offer comparable quantities of Carbohydrate per seven ounces.