Comparing Nutrients in 1 pound Unsweetened Lemon Instant Tea VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Lemon Instant Tea	9%	0%	91%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Unsweetened Lemon Instant Tea	Baked Potato Skin	Recommended Dietary Allowance
Energy	54% 1565kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	161% 209g	130g per day for Men 19-50 years
Sugars	28.3% 20.5g	8.76% 6.35g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.7% 22.7g	94% 36g	38g per day for Men 19-50 years
Protein	60% 33.6g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Lemon Instant Tea	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	236% 11.8mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	214% 2.8mg	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	69% 277μg	25% 100μg	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	68% 61.2mg	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	2.72% 0.41mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Lemon Instant Tea	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12.7% 127mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	412% 3.7mg	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	42.5% 3.4mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	6049% 139mg	121% 2.8mg	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	69.3% 485mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	461% 15663mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Unsweetened Lemon Instant Tea VS Baked Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Unsweetened Lemon Instant Tea versus 1 lb of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Unsweetened Lemon Instant Tea vs Baked Potato Skin:

• 1 pound of Unsweetened Lemon Instant Tea has 5.3 times more Vitamin B2, 2 times more Vitamin B3, 3 times more Vitamin B5 and 2.8 times more Vitamin B9 than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 7.2 times more Vitamin B1, 2.8 times more Vitamin B6 and more Vitamin C than Unsweetened Lemon Instant Tea.
• 1 pound of Unsweetened Lemon Instant Tea have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unsweetened Lemon Instant Tea as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Unsweetened Lemon Instant Tea vs Baked Potato Skin:

• 1 pound of Unsweetened Lemon Instant Tea has 3.2 times more Magnesium, 49.8 times more Manganese, 6 times more Potassium, 4.3 times more Selenium, 2.6 times more Sodium and 2 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.5 times more Copper and 9.4 times more Iron than Unsweetened Lemon Instant Tea.
• Both Unsweetened Lemon Instant Tea and Baked Potato Skin contain similar levels of Calcium and Phosphorus per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Unsweetened Lemon Instant Tea has 1.7 times more Energy, 3.3 times more Omega 3, 1.7 times more Carbohydrate, 3.2 times more Sugars and 1.7 times more Protein than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.6 times more Fiber than Unsweetened Lemon Instant Tea.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Unsweetened Lemon Instant Tea as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one pound.