Comparing Nutrients in 100 grams Canned Kidney Beans VS Miso

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Miso	25%	26%	49%

Macro Nutrients

	Canned Kidney Beans	Miso	Recommended Dietary Allowance
Energy	2.9% 84kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	8.55% 6.2g	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	0% 0g	8.28% 6g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.85g	% 0g	g per day for Men 19-50 years
Fiber	11.3% 4.3g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Miso	Recommended Dietary Allowance
Vitamin A	NA	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	15.3% 0.2mg	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% 36μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.33% 1.2mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Miso	Recommended Dietary Allowance
Calcium	3.4% 34mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	46.7% 0.42mg	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	14.6% 1.17mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	37.3% 0.86mg	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	13% 90mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Miso:

• Canned All Types Kidney Beans have 1.9 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B12 and 7.1 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Miso have similar amounts of Vitamin B1 per 100 g.
• Both Canned All Types Kidney Beans as well as Miso have insufficient amounts of Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Canned Kidney Beans vs Miso:

• Canned All Types Kidney Beans have 1.8 times more Water than Miso.
• While Miso contains 1.7 times more Calcium, 3.1 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 5.1 times more Manganese, 1.8 times more Phosphorus, 7.8 times more Selenium, 12.6 times more Sodium and 5.6 times more Zinc than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Miso have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Miso contains 2.4 times more Energy, 10 times more Fat, 7.3 times more Saturated Fat, 4.9 times more Omega 3, 23.4 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Sugars, more Fructose, 1.3 times more Fiber and 2.5 times more Protein than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.