Comparing Nutrients in 100 grams Carrots VS Miso

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Miso	25%	26%	49%

Macro Nutrients

	Carrots	Miso	Recommended Dietary Allowance
Energy	1.4% 41kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	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	7.37% 9.6g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Carrots	Miso	Recommended Dietary Allowance
Vitamin A	93% 835μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	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	6.56% 5.9mg	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	4.4% 0.66mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Miso	Recommended Dietary Allowance
Calcium	3.3% 33mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	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	5% 35mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Miso:

• Raw Carrots have 208.8 times more Vitamin A, more Vitamin C and 66 times more Vitamin E than Miso.
• While Miso contains 1.5 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B6, more Vitamin B12 and 2.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Miso have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 100 g.
• Both Raw Carrots as well as Miso have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Miso:

• Raw Carrots have 1.5 times more Potassium and 2.1 times more Water than Miso.
• While Miso contains 1.7 times more Calcium, 9.3 times more Copper, 8.3 times more Iron, 4 times more Magnesium, 6 times more Manganese, 4.5 times more Phosphorus, 70 times more Selenium, 54 times more Sodium and 10.7 times more Zinc than Raw Carrots.

Comparison of macro-nutrients per 100 grams:

• Miso contains 4.8 times more Energy, 25 times more Fat, 32 times more Saturated Fat, 202.5 times more Omega 3, 24.8 times more Omega 6, 2.6 times more Carbohydrate, 1.3 times more Sugars, 10.9 times more Fructose, 1.9 times more Fiber and 13.8 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.