Comparing Nutrients in 100 calories Prepared With Water Unsweetened Instant Tea VS Baked Red Potatoes

Weight per 100 calories

• Prepared With Water Unsweetened Instant Tea: 10000g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 87 times more energy per unit of mass than Prepared With Water Unsweetened Instant Tea, which is average in comparison to other foods. Prepared With Water Unsweetened Instant Tea having very low energy density.

Which food has more nutrients per 100 calories - Prepared With Water Unsweetened Instant Tea or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Unsweetened Instant Tea	26%	0%	74%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Prepared With Water Unsweetened Instant Tea	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	2.76% 2g	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	0% 0g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	10.7% 6g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Unsweetened Instant Tea	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	18.7% 0.24mg	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	0% 0μg	7.76% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.5mg	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% 0mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Unsweetened Instant Tea	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	30% 300mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	839% 33540μg	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	12.5% 1mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	1704% 39.2mg	8.65% 0.2mg	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	14.3% 100mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	269% 9962g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Prepared With Water Unsweetened Instant Tea vs Baked Red Potatoes:

• Prepared With Water Unsweetened Instant Tea has 5.2 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, 2.4 times more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Prepared With Water Unsweetened Instant Tea.
• Both Prepared With Water Unsweetened Instant Tea as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Prepared With Water Unsweetened Instant Tea vs Baked Red Potatoes:

• Prepared With Water Unsweetened Instant Tea has 29 times more Calcium, 5.5 times more Copper, 1.2 times more Iron, 6.2 times more Magnesium, 197.1 times more Manganese, 1.2 times more Phosphorus, 2.9 times more Potassium, 29 times more Sodium, 2.2 times more Zinc and 113 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 100 calories:

• Prepared With Water Unsweetened Instant Tea has 1.2 times more Sugars and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 1.3 times more Carbohydrate and more Fiber than Prepared With Water Unsweetened Instant Tea.
• Both Prepared With Water Unsweetened Instant Tea and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
• Both Prepared With Water Unsweetened Instant Tea as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.