Comparing Nutrients in 500 calories WENDY'S, Tea, Ready-to-drink, Unsweetened VS Baked Red Potatoes

Weight per 500 calories

• WENDY'S, Tea, Ready-to-drink, Unsweetened: 50000g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 87 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 500 calories - WENDY'S, Tea, Ready-to-drink, Unsweetened or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
WENDY'S, Tea, Ready-to-drink, Unsweetened	100%	0%	0%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	86.6% 113g	130g per day for Men 19-50 years
Sugars	NA	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	NA	27.2% 10.3g	38g per day for Men 19-50 years
Protein	196% 110g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	750% 9mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	923% 12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	90% 4.5mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	WENDY'S, Tea, Ready-to-drink, Unsweetened	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	100% 1000mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	2957% 68mg	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	206% 7000mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	100% 1500mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1349% 49895g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of WENDY'S, Tea, Ready-to-drink, Unsweetened vs Baked Red Potatoes:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 21.8 times more Vitamin B1, 41.8 times more Vitamin B2 and 2.3 times more Vitamin B5 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B3 and more Vitamin B6 than WENDY'S, Tea, Ready-to-drink, Unsweetened.

Comparing minerals per 500 calories for WENDY'S, Tea, Ready-to-drink, Unsweetened vs Baked Red Potatoes:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 19.3 times more Calcium, 4 times more Copper, 3.1 times more Magnesium, 68.4 times more Manganese, 1.2 times more Phosphorus, 2.2 times more Potassium, 21.8 times more Sodium, 2.2 times more Zinc and 113.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Iron than WENDY'S, Tea, Ready-to-drink, Unsweetened.

Comparison of macro-nutrients per 500 calories:

• WENDY'S, Tea, Ready-to-drink, Unsweetened has 8.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red 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 Red Potatoes have similar amounts of Energy per 500 kcal.
• Both WENDY'S, Tea, Ready-to-drink, Unsweetened as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.