Comparing Nutrients in 7 ounces Baked Red Potatoes VS Miso

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Miso	25%	26%	49%

Macro Nutrients

	Baked Red Potatoes	Miso	Recommended Dietary Allowance
Energy	5.95% 173kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Miso	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Miso	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	4.1% 152g	2.3% 85.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Miso:

• Baked Whole Red Potatoes have 1.8 times more Vitamin B3, 1.4 times more Vitamin B9 and more Vitamin C than Miso.
• While Miso contains 1.4 times more Vitamin B1, 4.7 times more Vitamin B2, more Vitamin B12 and 10.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Miso have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Baked Whole Red Potatoes as well as Miso have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Miso:

• Baked Whole Red Potatoes have 2.6 times more Potassium and 1.8 times more Water than Miso.
• While Miso contains 6.3 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 1.7 times more Magnesium, 5 times more Manganese, 2.2 times more Phosphorus, 310.7 times more Sodium and 6.4 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Miso contains 2.3 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, 1.3 times more Carbohydrate, 4.3 times more Sugars, 13.6 times more Fructose, 3 times more Fiber and 5.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.