Comparing Nutrients in 14 ounces Miso VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Miso	Baked Red Potatoes	Recommended Dietary Allowance
Energy	27% 786kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.07g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	100% 1.6g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	58% 9.84g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	60% 77.8g	130g per day for Men 19-50 years
Sugars	34% 24.6g	7.83% 5.68g	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	33% 24g	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	91% 50.8g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Miso	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	64.7% 0.84mg	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	19% 75.4μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	55.6% 50mg	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	0.26% 0.04mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	97% 116μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	22.6% 226mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	76.7% 0.69mg	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	124% 9.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	30% 0.69mg	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	90% 631mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	50.5% 27.8μg	NA	55μg per day for Men 19-50 years
Sodium	986% 14796mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	4.6% 171g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Miso vs Baked Red Potatoes:

• Miso has 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, more Vitamin B12 and 10.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Miso as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Miso vs Baked Red Potatoes:

• Miso has 6.3 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 2.2 times more Phosphorus, 310.7 times more Sodium and 6.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.6 times more Potassium and 1.8 times more Water than Miso.

Comparison of macro-nutrients per 14 ounces:

• Miso has 2.3 times more Energy, 40.1 times more Fat, 25.6 times more Saturated Fat, 27 times more Omega 3, 50.6 times more Omega 6, 1.3 times more Carbohydrate, 4.3 times more Sugars, 13.6 times more Fructose, 3 times more Fiber and 5.6 times more Protein than Baked Whole Red Potatoes.
• Both Miso as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.