Comparing Nutrients in 7 ounces Soy Flour VS Miso

Macros Ratio

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

Macro Nutrients

	Soy Flour	Miso	Recommended Dietary Allowance
Energy	29.7% 861kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	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	48.7% 63.3g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	20.5% 15g	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	50% 19g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	134% 75g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Miso	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	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	171% 685μg	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	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	25.8% 3.87mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Miso	Recommended Dietary Allowance
Calcium	41% 409mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	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	158% 12.6mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Miso per 7 oz

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

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

• 7 ounces of Soy Flour have 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.
• While 7 oz of Miso contain more Vitamin B12 than Raw Full-fat Soy Flour.
• 7 ounces of Soy Flour have insufficient amounts of Vitamin B12
• 7 ounces of Miso have insufficient amounts of Vitamin E
• Both Raw Full-fat Soy Flour as well as Miso have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Flour vs Miso:

• 7 ounces of Soy Flour have 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.
• While 7 oz of Miso contain 286.8 times more Sodium than Raw Full-fat Soy Flour.
• Both Soy Flour and Miso contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Flour have 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, 1.2 times more Sugars, 1.8 times more Fiber and 3 times more Protein than Miso.