Comparing Nutrients in 1 kilogram Miso VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Miso	25%	26%	49%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Miso	Baked White Potatoes	Recommended Dietary Allowance
Energy	68.3% 1980kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	253% 4.05g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	146% 24.8g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	162% 211g	130g per day for Men 19-50 years
Sugars	85.5% 62g	21% 15.3g	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	82.8% 60g	4.97% 3.6g	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	% 0g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 4g	g per day for Men 19-50 years
Fiber	142% 54g	55.3% 21g	38g per day for Men 19-50 years
Protein	228% 128g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Miso	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.06mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.4% 3.37mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	162% 2.1mg	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	47.5% 190μg	95% 380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	140% 126mg	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	0.67% 0.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	244% 293μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Miso	Baked White Potatoes	Recommended Dietary Allowance
Calcium	57% 570mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	467% 4.2mg	141% 1.27mg	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	311% 25mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	373% 8.6mg	82% 1.9mg	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	227% 1590mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2485% 37280mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	233% 25.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Miso vs Baked White Potatoes:

• Miso has 2 times more Vitamin B1, 5.4 times more Vitamin B2, more Vitamin B12 and 10.9 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin C than Miso.
• Both Miso and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Miso as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Miso vs Baked White Potatoes:

• Miso has 5.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 4.5 times more Manganese, 2.1 times more Phosphorus, 14 times more Selenium, 532.6 times more Sodium and 7.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Potassium and 1.8 times more Water than Miso.

Comparison of macro-nutrients per 1 kilogram:

• Miso has 2.2 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, 1.2 times more Carbohydrate, 4.1 times more Sugars, 16.7 times more Fructose, 2.6 times more Fiber and 6.1 times more Protein than Baked Whole White Potatoes.
• Both Miso as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.