Comparing Nutrients in 7 ounces Baked White Potatoes VS Black Tea, Ready-to-drink, Lemon, Sweetened

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Black Tea, Ready-to-drink, Lemon, Sweetened	0%	4%	96%

Macro Nutrients

	Baked White Potatoes	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Energy	6.3% 183kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	26% 19g	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	0.99% 0.71g	13% 9.47g	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	% 1.25g	% 7.12g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.22g	g per day for Men 19-50 years
Fiber	11% 4.17g	0% 0g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	0% 0mg	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	19% 75.4μg	0% 0μg	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	27.8% 25mg	0% 0mg	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	0.53% 0.079mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Black Tea, Ready-to-drink, Lemon, Sweetened	Recommended Dietary Allowance
Calcium	2% 20mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	1.32% 0.012mg	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	16% 1.27mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	9.75% 0.22mg	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	21.3% 149mg	0.28% 2mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.77% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• Baked Whole White Potatoes have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C and more Vitamin K than Black Tea, Ready-to-drink, Lemon, Sweetened.
• Both Baked Whole White Potatoes as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Black Tea, Ready-to-drink, Lemon, Sweetened:

• Baked Whole White Potatoes have 2.5 times more Calcium, 21.2 times more Copper, more Iron, 27 times more Magnesium, 1.7 times more Manganese, 75 times more Phosphorus, 38.9 times more Potassium and 35 times more Zinc than Black Tea, Ready-to-drink, Lemon, Sweetened.
• Both Baked Whole White Potatoes and Black Tea, Ready-to-drink, Lemon, Sweetened have similar amounts of Water per 7 oz.
• Both Baked Whole White Potatoes as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2 times more Energy, 2 times more Carbohydrate, more Fiber and more Protein than Black Tea, Ready-to-drink, Lemon, Sweetened.
• While Black Tea, Ready-to-drink, Lemon, Sweetened contains 6.2 times more Sugars and 13.3 times more Fructose than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Black Tea, Ready-to-drink, Lemon, Sweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.