Comparing Nutrients in 7 ounces Baked Potato Flesh VS Miso

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Miso	25%	26%	49%

Macro Nutrients

	Baked Potato Flesh	Miso	Recommended Dietary Allowance
Energy	6.36% 185kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	29% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	17% 12.3g	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	NA	16.4% 12g	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	7.83% 2.98g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	30.4% 0.39mg	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	4.47% 18μg	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	28.2% 25.4mg	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	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Miso	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	93% 0.83mg	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	8.7% 0.69mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	74% 1.7mg	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	14% 99mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Miso per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Miso:

• 7 ounces of Baked Potato Flesh have 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Miso.
• While 7 oz of Miso contain 11.1 times more Vitamin B2, 2.1 times more Vitamin B9, more Vitamin B12 and 97.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Miso provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin K
• 7 ounces of Miso have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Miso:

• 7 ounces of Baked Potato Flesh have 1.9 times more Potassium and 1.8 times more Water than Miso.
• While 7 oz of Miso contain 11.4 times more Calcium, 2 times more Copper, 7.1 times more Iron, 1.9 times more Magnesium, 5.3 times more Manganese, 3.2 times more Phosphorus, 23.3 times more Selenium, 745.6 times more Sodium and 8.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Miso contain 2.1 times more Energy, 60.1 times more Fat, 39.4 times more Saturated Fat, 40.5 times more Omega 3, 77.5 times more Omega 6, 3.6 times more Sugars, 3.6 times more Fiber and 6.5 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Miso offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6