Comparing Nutrients in 7 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	8.7% 252kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	NA	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	NA	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	40% 52g	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	13.6% 5.16g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Miso	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Miso	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	NA	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	45% 316mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	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	39.4% 591mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	NA	46% 5.1mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Miso per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Miso:

• Both Frozen Roasted Potatoes with Salt and Miso have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Miso have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Miso:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Potassium than Miso.
• While 7 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.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.