Comparing Nutrients in 100 grams Natto VS Miso

Macros Ratio

	Protein	Fat	Carbs
Natto	34%	44%	22%
Miso	25%	26%	49%

Macro Nutrients

	Natto	Miso	Recommended Dietary Allowance
Energy	7.28% 211kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	4.97% 1.6g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	46% 0.73g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	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	9.75% 12.7g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	34.6% 19.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Natto	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	2% 8μg	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	14.4% 13mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Natto	Miso	Recommended Dietary Allowance
Calcium	21.7% 217mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	108% 8.6mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	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	25% 174mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	21.4% 729mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.03mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	1.5% 55g	1.16% 43g	3700g per day for Men 19-50 years

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

• Natto has 1.6 times more Vitamin B1 and more Vitamin C than Miso.
• While Miso contains more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin K than Natto.
• Both Natto and Miso have similar amounts of Vitamin B2 per 100 g.
• Both Natto as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Natto vs Miso:

• Natto has 3.8 times more Calcium, 1.6 times more Copper, 3.5 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 3.5 times more Potassium, 1.3 times more Selenium and 1.3 times more Water than Miso.
• While Miso contains 532.6 times more Sodium than Natto.
• Both Natto and Miso have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Natto has 1.8 times more Fat, 1.6 times more Saturated Fat, 1.8 times more Omega 3, 2.2 times more Omega 6 and 1.5 times more Protein than Miso.
• While Miso contains 2 times more Carbohydrate and 1.3 times more Sugars than Natto.
• Both Natto and Miso have similar amounts of Energy and Fiber per 100 g.
• Both Natto as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.