Comparing Nutrients in 100 grams Miso VS Soy Flour

Macros Ratio

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

Macro Nutrients

	Miso	Soy Flour	Recommended Dietary Allowance
Energy	6.83% 198kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	25.3% 0.41g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.5% 25.4g	24.6% 32g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	10.3% 7.5g	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	8.28% 6g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.2% 5.4g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	23% 12.8g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Miso	Soy Flour	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.74% 0.34mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	35.5% 0.46mg	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	4.75% 19μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.33% 0.08μg	0% 0μg	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	0.067% 0.01mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.4% 29.3μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Soy Flour	Recommended Dietary Allowance
Calcium	5.7% 57mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	324% 2.92mg	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	31% 2.5mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.7% 159mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	249% 3728mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Miso vs Soy Flour:

• Miso has more Vitamin B12 than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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.
• Both Miso as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Miso vs Soy Flour:

• Miso has 286.8 times more Sodium and 8.3 times more Water than Raw Full-fat Soy Flour.
• While Raw Full-fat Soy Flour contains 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.
• Both Miso and Raw Full-fat Soy Flour have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour contains 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, 1.8 times more Fiber and 3 times more Protein than Miso.
• Both Miso and Raw Full-fat Soy Flour have similar amounts of Sugars per 100 g.
• Both Miso as well as Raw Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.