Comparing Nutrients in 300 calories Boiled SoybeansVS Miso

Weight per 300 calories

Boiled Soybeans

174g

Miso

152g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Soybeans or Miso?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Miso

25%

26%

49%

300 kcal ▼

Macro Nutrients

Boiled Soybeansvs Miso

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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16%15.6g

Fat

9.4%9.1g

15.6 gvs9.1 g

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

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7.07%2.26g

Saturated Fat

4.85%1.55g

2.26 gvs1.55 g

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

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65%1.04g

Omega 3

38.4%0.61g

1.04 gvs0.61 g

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

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46%7.8g

Omega 6

22%3.76g

7.8 gvs3.76 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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11.2%14.6g

Carbohydrate

29.6%38.4g

14.6 gvs38.4 g

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

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7.2%5.23g

Sugars

13%9.4g

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

5.23 gvs9.4 g

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

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Fructose

12.5%9.1g

≤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]

NA gvs9.1 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0g

NA gvs0 g

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

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27.5%10.5g

Fiber

21.5%8.2g

10.5 gvs8.2 g

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

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56.7%31.8g

Protein

34.6%19.4g

31.8 gvs19.4 g

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

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Vitamins

Boiled Soybeansvs Miso

0%0μg

Vitamin A

0.67%6.06μg

RAE, retinol activity equivalents

0 μgvs6.06 μg

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

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22.5%0.27mg

Vitamin B1

12.4%0.15mg

Thiamine

0.27 mgvs0.15 mg

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

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38.2%0.5mg

Vitamin B2

27%0.35mg

Riboflavin

0.5 mgvs0.35 mg

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

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4.35%0.7mg

Vitamin B3

8.58%1.37mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs1.37 mg

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

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6.24%0.31mg

Vitamin B5

10.2%0.51mg

Pantothenic acid

0.31 mgvs0.51 mg

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

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31.4%0.41mg

Vitamin B6

23%0.3mg

Pyridoxine

0.41 mgvs0.3 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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23.5%94μg

Vitamin B9

7.2%28.8μg

Folates and Folic Acid

94 μgvs28.8 μg

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

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0%0μg

Vitamin B12

5.05%0.12μg

Cobalamin

0 μgvs0.12 μg

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

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3.3%2.97mg

Vitamin C

0%0mg

Ascorbic acid

2.97 mgvs0 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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4.07%0.61mg

Vitamin E

0.1%0.015mg

Tocopherols and Tocotrienols

0.61 mgvs0.015 mg

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

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28%33.5μg

Vitamin K

37%44.4μg

Phytomenadione or phylloquinone

33.5 μgvs44.4 μg

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

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Minerals

Boiled Soybeansvs Miso

17.8%178mg

Calcium

8.64%86.4mg

178 mgvs86.4 mg

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

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79%0.71mg

Copper

70.7%0.64mg

0.71 mgvs0.64 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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112%8.97mg

Iron

47%3.77mg

8.97 mgvs3.77 mg

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

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35.7%150mg

Magnesium

17.3%72.7mg

150 mgvs72.7 mg

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

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62.5%1.44mg

Manganese

56.6%1.3mg

1.44 mgvs1.3 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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61%427mg

Phosphorus

34.4%241mg

427 mgvs241 mg

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

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26.4%898mg

Potassium

9.36%318mg

898 mgvs318 mg

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

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23%12.7μg

Selenium

19.3%10.6μg

12.7 μgvs10.6 μg

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

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0.12%1.74mg

Sodium

377%5648mg

1.74 mgvs5648 mg

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

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18.2%2mg

Zinc

35.3%3.88mg

2 mgvs3.88 mg

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

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2.95%109g

Water

1.76%65g

109 gvs65 g

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

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Lets compare vitamin content per 300 calories of Boiled Soybeans vs Miso:

Boiled Soybeans no Salt have 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 40.3 times more Vitamin E than Miso.
While Miso contains 2 times more Vitamin B3, 1.6 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin K than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt as well as Miso have insufficient amounts of Vitamin A and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Miso:

Boiled Soybeans no Salt have 2.1 times more Calcium, 2.4 times more Iron, 2.1 times more Magnesium, 1.8 times more Phosphorus, 2.8 times more Potassium and 1.2 times more Selenium than Miso.
While Miso contains 3238.5 times more Sodium and 1.9 times more Zinc than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Miso have similar amounts of Copper and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Soybeans no Salt have 1.7 times more Fat, 1.5 times more Saturated Fat, 1.7 times more Omega 3, 2.1 times more Omega 6, 1.3 times more Fiber and 1.6 times more Protein than Miso.
While Miso contains 2.6 times more Carbohydrate and 1.8 times more Sugars than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Miso have similar amounts of Energy per 300 kcal.
Both Boiled Soybeans no Salt as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltMisoVS Roasted Soybeans with SaltBoiled SoybeansVS NattoMisoVS Natto

Compare Foods

Comparing Nutrients in 300 calories Boiled SoybeansVS Miso

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Soybeans or Miso?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: