Comparing Nutrients in 100 calories MisoVS Boiled Broccoli

Weight per 100 calories

Miso

50.5g

Boiled Broccoli

286g

Miso has 5.7 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Miso or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Miso

25%

26%

49%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Misovs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy

3.13%3.04g

Fat

1.2%1.17g

3.04 gvs1.17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat

1.6%0.52g

Saturated Fat

0.71%0.23g

0.52 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat

12.8%0.2g

Omega 3

21.3%0.34g

0.2 gvs0.34 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3

7.36%1.25g

Omega 6

0.86%0.15g

1.25 gvs0.15 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol

9.86%13g

Carbohydrate

15.8%20.5g

13 gvs20.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate

4.3%3.13g

Sugars

5.48%3.97g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.13 gvs3.97 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars

4.18%3.03g

Fructose

2.9%2.1g

≤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]

3.03 gvs2.1 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose

%0g

Glucose

%1.4g

0 gvs1.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose

%0g

Sucrose

%0.23g

0 gvs0.23 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose

7.18%2.73g

Fiber

25%9.43g

2.73 gvs9.43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber

11.5%6.46g

Protein

12%6.8g

6.46 gvs6.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Misovs Boiled Broccoli

0.22%2.02μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

2.02 μgvs220 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

4.12%0.049mg

Vitamin B1

15%0.18mg

Thiamine

0.049 mgvs0.18 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

9.05%0.12mg

Vitamin B2

27%0.35mg

Riboflavin

0.12 mgvs0.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

2.86%0.46mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.58 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

3.4%0.17mg

Vitamin B5

35%1.76mg

Pantothenic acid

0.17 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

7.73%0.1mg

Vitamin B6

44%0.57mg

Pyridoxine

0.1 mgvs0.57 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

2.4%9.6μg

Vitamin B9

77%309μg

Folates and Folic Acid

9.6 μgvs309 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9

1.7%0.04μg

Vitamin B12

0%0μg

Cobalamin

0.04 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

206%185mg

Ascorbic acid

0 mgvs185 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

0.034%0.005mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.005 mgvs4.14 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E

12.3%14.8μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

14.8 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

Misovs Boiled Broccoli

2.88%28.8mg

Calcium

11.4%114mg

28.8 mgvs114 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium

23.6%0.21mg

Copper

19.4%0.17mg

0.21 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride

15.7%1.26mg

Iron

24%1.9mg

1.26 mgvs1.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron

5.77%24.2mg

Magnesium

14.3%60mg

24.2 mgvs60 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium

19%0.43mg

Manganese

24%0.55mg

0.43 mgvs0.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum

11.5%80.3mg

Phosphorus

27.3%191mg

80.3 mgvs191 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus

3.1%106mg

Potassium

24.6%837mg

106 mgvs837 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium

6.43%3.54μg

Selenium

8.3%4.57μg

3.54 μgvs4.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium

126%1883mg

Sodium

7.8%117mg

1883 mgvs117 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium

11.8%1.3mg

Zinc

11.7%1.3mg

1.3 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc

0.59%21.7g

Water

6.9%255g

21.7 gvs255 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Miso vs Boiled Broccoli:

Miso has more Vitamin B12 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 108.9 times more Vitamin A, 3.6 times more Vitamin B1, 3 times more Vitamin B2, 3.5 times more Vitamin B3, 10.3 times more Vitamin B5, 5.7 times more Vitamin B6, 32.2 times more Vitamin B9, more Vitamin C, 820.3 times more Vitamin E and 27.2 times more Vitamin K than Miso.
Both Miso as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Miso vs Boiled Broccoli:

Miso has 1.2 times more Copper and 16.1 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 4 times more Calcium, 1.5 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 7.9 times more Potassium, 1.3 times more Selenium and 11.7 times more Water than Miso.
Both Miso and Boiled and Drained Broccoli have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Miso has 2.6 times more Fat, 2.3 times more Saturated Fat, 8.6 times more Omega 6 and 1.4 times more Fructose than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.7 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars and 3.5 times more Fiber than Miso.
Both Miso and Boiled and Drained Broccoli have similar amounts of Energy and Protein per 100 kcal.
Both Miso as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MisoVS NattoBoiled BroccoliVS NattoMisoVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories MisoVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Miso or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: