Comparing Nutrients in 1 pound Baked Red Potatoes VS With Added Ascorbic Acid Lemon Instant Tea

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
With Added Ascorbic Acid Lemon Instant Tea	1%	1%	98%

Macro Nutrients

	Baked Red Potatoes	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Energy	13.6% 395kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	341% 443g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	2.75% 2g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	11.5% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.98% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	7.68% 0.1mg	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	30.6% 122μg	48.8% 195μg	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	63.5% 57mg	504% 454mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	With Added Ascorbic Acid Lemon Instant Tea	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	12.6% 0.11mg	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	39.7% 3.18mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	585% 13.4mg	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	46.7% 327mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.037% 1.36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs With Added Ascorbic Acid Lemon Instant Tea:

• Baked Whole Red Potatoes have more Vitamin B1, 3.9 times more Vitamin B3, 3.1 times more Vitamin B5 and 9.6 times more Vitamin B6 than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 4 times more Vitamin B2, 1.6 times more Vitamin B9 and 7.9 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs With Added Ascorbic Acid Lemon Instant Tea:

• Baked Whole Red Potatoes have 7 times more Copper, 4.4 times more Iron, 2.5 times more Magnesium, 5.1 times more Phosphorus, 2.5 times more Potassium, 4 times more Zinc and 255.6 times more Water than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 17.1 times more Manganese than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have more Fiber and 3.8 times more Protein than With Added Ascorbic Acid Lemon Instant Tea.
• While With Added Ascorbic Acid Lemon Instant Tea contains 4.4 times more Energy, 4.1 times more Omega 3 and 5 times more Carbohydrate than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as With Added Ascorbic Acid Lemon Instant Tea have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.