Comparing Nutrients in 100 calories MisoVS Broccoli

Weight per 100 calories

Miso

50.5g

Broccoli

294g

Miso has 5.8 times more energy per 100g than Broccoli. It has above average energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Miso

25%

26%

49%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Misovs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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3.13%3.04g

Fat

1.12%1.1g

3.04 gvs1.1 g

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

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1.6%0.52g

Saturated Fat

1.05%0.34g

0.52 gvs0.34 g

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

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12.8%0.2g

Omega 3

11.6%0.19g

0.2 gvs0.19 g

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

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7.36%1.25g

Omega 6

0.85%0.14g

1.25 gvs0.14 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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9.86%13g

Carbohydrate

15%19.5g

13 gvs19.5 g

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

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4.3%3.13g

Sugars

6.9%5g

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

3.13 gvs5 g

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

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4.18%3.03g

Fructose

2.76%2g

≤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 g

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

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%0g

Glucose

%1.44g

0 gvs1.44 g

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

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%0g

Sucrose

%0.29g

0 gvs0.29 g

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

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7.18%2.73g

Fiber

20%7.65g

2.73 gvs7.65 g

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

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11.5%6.46g

Protein

15%8.3g

6.46 gvs8.3 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 Broccoli

0.22%2.02μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

2.02 μgvs91 μg

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

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4.12%0.049mg

Vitamin B1

17.4%0.21mg

Thiamine

0.049 mgvs0.21 mg

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

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9.05%0.12mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.12 mgvs0.34 mg

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

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2.86%0.46mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

0.46 mgvs1.88 mg

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

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3.4%0.17mg

Vitamin B5

33.7%1.7mg

Pantothenic acid

0.17 mgvs1.7 mg

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

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7.73%0.1mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.1 mgvs0.51 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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2.4%9.6μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

9.6 μgvs185 μg

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

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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 .

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0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0.034%0.005mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.005 mgvs2.3 mg

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

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12.3%14.8μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

14.8 μgvs299 μg

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

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Minerals

Misovs Broccoli

2.88%28.8mg

Calcium

14%138mg

28.8 mgvs138 mg

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

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23.6%0.21mg

Copper

16%0.14mg

0.21 mgvs0.14 mg

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

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Fluoride

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

NA μgvsNA μg

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

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15.7%1.26mg

Iron

27%2.15mg

1.26 mgvs2.15 mg

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

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5.77%24.2mg

Magnesium

14.7%61.8mg

24.2 mgvs61.8 mg

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

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19%0.43mg

Manganese

27%0.62mg

0.43 mgvs0.62 mg

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

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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 .

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11.5%80.3mg

Phosphorus

27.7%194mg

80.3 mgvs194 mg

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

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3.1%106mg

Potassium

27.3%929mg

106 mgvs929 mg

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

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6.43%3.54μg

Selenium

13.4%7.35μg

3.54 μgvs7.35 μg

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

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126%1883mg

Sodium

6.47%97mg

1883 mgvs97 mg

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

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11.8%1.3mg

Zinc

11%1.2mg

1.3 mgvs1.2 mg

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

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0.59%21.7g

Water

7.1%263g

21.7 gvs263 g

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

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

Miso has more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 45.1 times more Vitamin A, 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3, 9.9 times more Vitamin B5, 5.1 times more Vitamin B6, 19.3 times more Vitamin B9, more Vitamin C, 454.2 times more Vitamin E and 20.2 times more Vitamin K than Miso.
Both Miso as well as Raw Broccoli have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Miso vs Broccoli:

Miso has 1.5 times more Copper and 19.4 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 4.8 times more Calcium, 1.7 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 8.8 times more Potassium, 2.1 times more Selenium and 12.1 times more Water than Miso.
Both Miso and Raw Broccoli have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Miso has 2.8 times more Fat, 1.5 times more Saturated Fat, 8.7 times more Omega 6 and 1.5 times more Fructose than Raw Broccoli.
While Raw Broccoli contains 1.5 times more Carbohydrate, 1.6 times more Sugars, 2.8 times more Fiber and 1.3 times more Protein than Miso.
Both Miso and Raw Broccoli have similar amounts of Energy and Omega 3 per 100 kcal.
Both Miso as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

MisoVS NattoBroccoliVS NattoMisoVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories MisoVS Broccoli

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: