Comparing Nutrients in 1 pound Baked Potato Skin VS Miso

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Miso	25%	26%	49%

Macro Nutrients

	Baked Potato Skin	Miso	Recommended Dietary Allowance
Energy	31% 898kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	66% 11.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	88.5% 115g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	38.8% 28g	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	NA	37.5% 27.2g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	94% 36g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Miso	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	69.4% 0.9mg	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	25% 100μg	21.5% 86μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	0% 0mg	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	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Miso	Recommended Dietary Allowance
Calcium	15.4% 154mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	212% 1.9mg	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	399% 32mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	169% 3.9mg	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	65.4% 458mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	5.8% 215g	5.27% 195g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Miso per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Miso:

• 1 pound of Baked Potato Skin has 1.2 times more Vitamin B1, 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Miso.
• While 1 lb of Miso contains 2.2 times more Vitamin B2, more Vitamin B12 and 17.2 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Miso provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin K
• 1 pound of Miso have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Miso:

• 1 pound of Baked Potato Skin has 1.9 times more Copper, 2.8 times more Iron and 2.7 times more Potassium than Miso.
• While 1 lb of Miso contains 1.7 times more Calcium, 1.4 times more Manganese, 1.6 times more Phosphorus, 10 times more Selenium, 177.5 times more Sodium and 5.2 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Miso contain similar levels of Magnesium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.8 times more Carbohydrate and 1.5 times more Fiber than Miso.
• While 1 lb of Miso contains 60.1 times more Fat, 39.4 times more Saturated Fat, 40.5 times more Omega 3, 77.5 times more Omega 6, 4.4 times more Sugars and 3 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Miso offer comparable quantities of Energy per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6