Comparing Nutrients in 1 pound Baked White Potatoes VS Miso

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Miso	Recommended Dietary Allowance
Energy	14.4% 417kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	14.5% 4.65g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	88.5% 115g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	17% 9.53g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	18% 0.22mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	10.2% 12.2μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Miso	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1127% 16910mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	9.25% 342g	5.27% 195g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 2 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains 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.
• Both Baked Whole White Potatoes and Miso have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 1 lb.

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

• Baked Whole White Potatoes have 2.6 times more Potassium and 1.8 times more Water than Miso.
• While Miso contains 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.

Comparison of macro-nutrients per 1 pound:

• Miso contains 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, 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 Baked Whole White Potatoes and Miso have similar amounts of Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.