Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Miso

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Miso	25%	26%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Miso	Recommended Dietary Allowance
Energy	6.2% 180kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	8.8% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	NA	36% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	20.7% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	27.7% 36g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	12% 8.8g	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	11.7% 8.5g	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	9.7% 3.7g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Miso	Recommended Dietary Allowance
Vitamin A	NA	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.03% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.55% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.7% 0.28mg	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	NA	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	4.72% 0.11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34.6% 41.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Miso	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	8.08% 80.8mg	1000mg per day for Men 19-50 years
Copper	NA	66% 0.6mg	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	8.86% 0.71mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.2mg	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	NA	32% 225mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	352% 5284mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.6% 97g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Miso per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Miso:

• Both Frozen Roasted Potatoes with Salt and Miso have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Miso have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Miso:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium than Miso.
• While 5 oz of Miso contain 3.8 times more Calcium, 5 times more Iron and 12.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Miso contain 1.6 times more Energy, 3.3 times more Fat, 6.1 times more Saturated Fat, 9 times more Sugars, 2.1 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Miso offer comparable quantities of Carbohydrate per five ounces.