Comparing Nutrients in 7 ounces Natto VS Miso

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Miso	25%	26%	49%

Macro Nutrients

	Natto	Miso	Recommended Dietary Allowance
Energy	14.4% 419kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	22.5% 22g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	9.87% 3.16g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	64% 11g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	13.4% 9.7g	17% 12.3g	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	NA	16.4% 12g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Natto	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	30.4% 0.39mg	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	3.97% 16μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.7% 25.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.2% 46μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Miso	Recommended Dietary Allowance
Calcium	43% 431mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	93% 0.83mg	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	213% 17mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	54.3% 228mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	74% 1.7mg	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	49.3% 345mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	42.5% 1447mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	54.7% 6mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	2.95% 109g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Natto VS Miso per 7 oz

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

Lets compare vitamin content per 7 ounces of Natto vs Miso:

• 7 ounces of Natto have 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• While 7 oz of Miso contain more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Natto.
• Both Natto and Miso provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Natto have insufficient amounts of Vitamin B3 and Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin C
• Both Natto as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Natto vs Miso:

• 7 ounces of Natto have 3.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Potassium and 1.3 times more Selenium than Miso.
• While 7 oz of Miso contain 532.6 times more Sodium than Natto.
• Both Natto and Miso contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Natto have 1.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Miso.
• While 7 oz of Miso contain 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• Both Natto and Miso offer comparable quantities of Energy and Fiber per seven ounces.