Comparing Nutrients in 7 ounces Soy Nuts VS Miso

Macros Ratio

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

Macro Nutrients

	Soy Nuts	Miso	Recommended Dietary Allowance
Energy	30.7% 891kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	44.2% 57.5g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	NA	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	42.3% 16g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	154% 86g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	70.6% 0.85mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Miso	Recommended Dietary Allowance
Calcium	27.8% 278mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	98% 7.84mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	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	184% 1288mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	2.3% 85.4g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 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.
• While Miso contains more Vitamin B12 than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Miso have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Dry-roasted Soybeans as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soy Nuts vs Miso:

• Dry-roasted Soybeans have 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.
• While Miso contains 1864 times more Sodium and 53.8 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 7 ounces:

• Dry-roasted Soybeans have 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 Dry-roasted Soybeans and Miso have similar amounts of Carbohydrate per 7 oz.
• Both Dry-roasted Soybeans as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.