Comparing Nutrients in 100 grams Miso VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Energy	6.83% 198kcal	5.93% 172kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	9.25% 8.97g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	4.05% 1.3g	32g per day for Men 19-50 years
Omega 3	25.3% 0.41g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	14.6% 2.48g	26.3% 4.47g	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	6.43% 8.36g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	4.14% 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	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	15.8% 6g	38g per day for Men 19-50 years
Protein	23% 12.8g	32.5% 18.2g	56g per day for Men 19-50 years

Vitamins

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.74% 0.34mg	3.58% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18% 0.23mg	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	13.5% 54μg	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	1.9% 1.7mg	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	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24.4% 29.3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Boiled Soybeans	Recommended Dietary Allowance
Calcium	5.7% 57mg	10% 102mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	45.2% 0.41mg	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	64.3% 5.14mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	36% 0.82mg	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	22.7% 159mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	6.18% 210mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	249% 3728mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.56mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.16% 43g	1.7% 62.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Miso vs Boiled Soybeans:

• Miso has 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin B12 and 1.5 times more Vitamin K than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B9, more Vitamin C and 35 times more Vitamin E than Miso.
• Both Miso and Boiled Soybeans no Salt have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Miso as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Miso vs Boiled Soybeans:

• Miso has 3728 times more Sodium and 2.2 times more Zinc than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.8 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus, 2.5 times more Potassium and 1.5 times more Water than Miso.
• Both Miso and Boiled Soybeans no Salt have similar amounts of Copper, Manganese and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Miso has 3 times more Carbohydrate and 2.1 times more Sugars than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.5 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 1.8 times more Omega 6 and 1.4 times more Protein than Miso.
• Both Miso and Boiled Soybeans no Salt have similar amounts of Energy and Fiber per 100 g.
• Both Miso as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.