Comparing Nutrients in 7 ounces Tomatoes VS Miso

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Miso	25%	26%	49%

Macro Nutrients

	Tomatoes	Miso	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Miso	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Miso	Recommended Dietary Allowance
Calcium	2% 20mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.3% 85.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, more Vitamin C and 54 times more Vitamin E than Miso.
• While Miso contains 2.6 times more Vitamin B1, 12.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin B12 and 3.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Miso have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Miso:

• Raw Ripe Red Tomatoes have 2.2 times more Water than Miso.
• While Miso contains 5.7 times more Calcium, 7.1 times more Copper, 9.2 times more Iron, 4.4 times more Magnesium, 7.5 times more Manganese, 6.6 times more Phosphorus, more Selenium, 745.6 times more Sodium and 15.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Miso have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso contains 11 times more Energy, 30.1 times more Fat, 36.6 times more Saturated Fat, 135 times more Omega 3, 31 times more Omega 6, 6.5 times more Carbohydrate, 2.4 times more Sugars, 4.4 times more Fructose, 4.5 times more Fiber and 14.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.