Comparing Nutrients in 100 grams 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	3.2% 93kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	8.55% 6.2g	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	8.28% 6g	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	3.95% 1.5g	14.2% 5.4g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Miso	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	6.74% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15.3% 0.2mg	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	2.25% 9μg	4.75% 19μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.2% 13mg	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	0.27% 0.04mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	24.4% 29.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Miso	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	46.7% 0.42mg	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	4.38% 0.35mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	37.3% 0.86mg	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	7.14% 50mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	6.18% 210mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	249% 3728mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Miso per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Miso to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Miso:

• 100 grams 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 100 g 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 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin K
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Miso:

• 100 grams of Baked Potato Flesh have 1.9 times more Potassium and 1.8 times more Water than Miso.
• While 100 g 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.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g 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 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6