Comparing Nutrients in 500 calories Baked Potato Skin VS Miso

Weight per 500 calories

• Baked Potato Skin: 253g
• Miso: 253g

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

Discover which food has more nutrients per 500 calories - Baked Potato Skin or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	37% 6.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	49.3% 64g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	21.6% 15.7g	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	21% 15g	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	52.5% 20g	36% 13.6g	38g per day for Men 19-50 years
Protein	19.3% 11g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Miso	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	1.12% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	20.6% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	38.7% 0.5mg	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	14% 55.6μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.4% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	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	0.67% 0.1mg	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	61.7% 74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Miso	Recommended Dietary Allowance
Calcium	8.6% 86mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	118% 1.06mg	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	222% 17.8mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	94% 2.17mg	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	36.4% 255mg	57.4% 402mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	628% 9414mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	58.8% 6.46mg	11mg per day for Men 19-50 years
Water	3.23% 119g	2.94% 109g	3700g per day for Men 19-50 years

Baked Potato Skin VS Miso Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Miso?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Miso:

• 500 calories of Baked Potato Skin have 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 500 kcal of Miso contain 2.2 times more Vitamin B2 and 17.2 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Miso provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin K
• 500 calories of Miso have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Miso have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Miso:

• 500 calories of Baked Potato Skin have 1.9 times more Copper, 2.8 times more Iron and 2.7 times more Potassium than Miso.
• While 500 kcal of Miso contain 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 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.8 times more Carbohydrate and 1.5 times more Fiber than Miso.
• While 500 kcal of Miso contain 60.1 times more 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 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6