Comparing Nutrients in 500 calories Tea NESTEA, Black, Ready-to-drink, Lemon VS Baked White Potatoes

Weight per 500 calories

• Tea NESTEA, Black, Ready-to-drink, Lemon: 1389g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 2.6 times more energy per unit of mass than Tea NESTEA, Black, Ready-to-drink, Lemon, which is average in comparison to other foods. Tea NESTEA, Black, Ready-to-drink, Lemon having low energy density.

Which food has more nutrients per 500 calories - Tea NESTEA, Black, Ready-to-drink, Lemon or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Tea NESTEA, Black, Ready-to-drink, Lemon	0%	0%	100%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Tea NESTEA, Black, Ready-to-drink, Lemon	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	88% 115g	130g per day for Men 19-50 years
Sugars	174% 126g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	0% 0g	30% 11.4g	38g per day for Men 19-50 years
Protein	0% 0g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Tea NESTEA, Black, Ready-to-drink, Lemon	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tea NESTEA, Black, Ready-to-drink, Lemon	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	12.3% 0.11mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	31.2% 1249μg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	3.3% 14mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	44.7% 1.03mg	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	71.4% 500mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	19.4% 292mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	34.2% 1266g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tea NESTEA, Black, Ready-to-drink, Lemon vs Baked White Potatoes:

Both Tea NESTEA, Black, Ready-to-drink, Lemon and Baked Whole White Potatoes have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Tea NESTEA, Black, Ready-to-drink, Lemon vs Baked White Potatoes:

• Tea NESTEA, Black, Ready-to-drink, Lemon has 1.8 times more Manganese, 1.2 times more Phosphorus, 7.7 times more Sodium and 3.1 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Calcium, 6.2 times more Copper, more Iron, 10.6 times more Magnesium, 11.2 times more Potassium and 2.3 times more Zinc than Tea NESTEA, Black, Ready-to-drink, Lemon.

Comparison of macro-nutrients per 500 calories:

• Tea NESTEA, Black, Ready-to-drink, Lemon has 15.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Fiber and more Protein than Tea NESTEA, Black, Ready-to-drink, Lemon.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Tea NESTEA, Black, Ready-to-drink, Lemon as well as Baked Whole White Potatoes have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.