I was running around today trying to take care of some last minute errands before leaving for the 5 Day Program early tomorrow morning, when I decided to stop in at Wendy's and get a baked potato. I was starving. And, being I was so hungry, I decided to order 2 Baked Potatoes and 2 Side Salads. It cost me only 5.50 with tax.
While I was sitting there eating it, I was thinking about some of the recent conversations here and elsewhere and about how "easy" and "simple" this would be if this was all I ate. It would almost be like a Mary's Mini but with all the food coming from Wendy's.
So it would be a Wendy's Mini (sorry Mary!)
So, I wondered how adequate it would be and so I went and got the nutrition info from the counter and then went home and converted their basic nutrition info into the Cron-O-Meter as accurately as I could.
The 2 potatoes and the 2 side salads were 610 calories. So, if this was all I was going to eat, I would need to eat about 3 of the meals I had just consumed and that is what I entered into the CRON-O-Meter for the analysis. While not very cheap, it would only cost me around 16.56. BTW ,my meal was cheaper than anyone else's I saw ordering in the line I was in.
So,...
- 6 Wendy's Baked Potato's and
- 6 Side Salads
yielded the following results.
Nutrition Summary for November 11, 2008
Report generated by CRON-o-Meter v0.9.3
Energy, 1836.0
Protein, 54.4 g
Fiber, 53.4g
Fat, 4.1 g
Vitamins
Vitamin A, 19337.4 IU 645%
Folate, 791.8 µg 198%
B1 (Thiamine), 1.6 mg 135%
B2 (Riboflavin), 1.2 mg 91%
B3 (Niacin), 27.3 mg 171%
B5 (Pantothenic Acid), 8.1 mg 162%
B6 (Pyridoxine), 6.1 mg 466%
Vitamin C, 228.4 mg 254%
Vitamin E, 3.5 mg 23%
Vitamin K, 296.8 µg 247%
Minerals
Calcium, 486.4 mg 49%
Copper, 2.4 mg 272%
Iron, 23.7 mg 296%
Magnesium, 593.1 mg 141%
Manganese, 5.3 mg 231%
Phosphorus, 1492.3 mg 213%
Potassium, 11343.3 mg 241%
Selenium, 8.4 µg 15%
Zinc, 8.3 mg 76%
Lipids
Saturated, 0.9 g
Omega-3, 0.7 g
Omega-6, 1.2 g
Cholesterol, 0.0 mg
Wow. Not bad at all. I have to admit, even I was a little surprised at how adequate this is. It easily surpasses most all vitamins and minerals including protein, and has more Omega 3 than the recommended minimum with a 6/3 ratio of less than 2/1.
Calcium was a little low but within acceptable range based on worldwide intakes. The only other ones were Vit E, Selenium and Zinc, all of which I have discussed in other threads. Considering these prior discussions, the Zinc and Vit E are not far off at all, which leaves only the selenium, which if we wanted to make this "perfect by the numbers" we could easily fix. We just had a discussion on foods that were highest in Zinc and Selenium per calories. And, remember, all recommended numbers are for averages over time, and this is just one day.
Most important, remember, this whole diet was based on "white" potatoes and "iceberg" lettuce, 2 foods that are said to be "worthless."
So... while am not recommending this as an ideal or optimal diet, or one that should be followed day in and day out over time.....
....
Watch out Mary, Wendy's the new girl in town!!
In Health
Jeff