Comparing Nutrients in 300 calories WENDY'S, Tea, Ready-to-drink, Unsweetened VS Baked White Potatoes

Weight per 300 calories

• WENDY'S, Tea, Ready-to-drink, Unsweetened: 30000g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 92 times more energy per unit of mass than WENDY'S, Tea, Ready-to-drink, Unsweetened, which is average in comparison to other foods. WENDY'S, Tea, Ready-to-drink, Unsweetened having very low energy density.

Which food has more nutrients per 300 calories - WENDY'S, Tea, Ready-to-drink, Unsweetened or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
WENDY'S, Tea, Ready-to-drink, Unsweetened	100%	0%	0%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	NA	18% 6.85g	38g per day for Men 19-50 years
Protein	118% 66g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	450% 5.4mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	554% 7.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	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	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Baked White Potatoes	Recommended Dietary Allowance
Calcium	60% 600mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	46% 0.41mg	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	0% 0mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	1774% 41mg	26.8% 0.62mg	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	43% 300mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	124% 4200mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	60% 900mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	809% 29937g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of WENDY'S, Tea, Ready-to-drink, Unsweetened vs Baked White Potatoes:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 34.5 times more Vitamin B1, 51.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B3 and more Vitamin B6 than WENDY'S, Tea, Ready-to-drink, Unsweetened.

Comparing minerals per 300 calories for WENDY'S, Tea, Ready-to-drink, Unsweetened vs Baked White Potatoes:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 18.4 times more Calcium, 5.8 times more Copper, 3.4 times more Magnesium, 66.2 times more Manganese, 1.2 times more Phosphorus, 2.4 times more Potassium, 39.4 times more Sodium, 2.6 times more Zinc and 121.7 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Iron than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened as well as Baked Whole White Potatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 9.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and more Carbohydrate than WENDY'S, Tea, Ready-to-drink, Unsweetened.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 300 kcal.