Nutrients in 14 ounces of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

14 oz ▼

Macro Nutrients

Potatoes

Energy306 kcal

10.5%

Raw Whole Potatoes have 305.60761 kcal of Energy per 14 ounces, which is 10.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.36 g

0.37%

Raw Whole Potatoes have 0.3572037 g of Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Whole Potatoes have 0.09922325 g of Saturated Fat per 14 ounces, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.04 g

2.5%

Raw Whole Potatoes have 0.0396893 g of Omega 3 per 14 ounces, which is 2.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.75%

Raw Whole Potatoes have 0.12700576 g of Omega 6 per 14 ounces, which is 0.75% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Whole Potatoes have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate69.4 g

53.4%

Raw Whole Potatoes have 69.4165857 g of Carbohydrate per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.25 g

4.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Whole Potatoes have 3.2545226 g of Sugars per 14 ounces, which is 4.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.03 g

1.42%

≤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]

Raw Whole Potatoes have 1.0319218 g of Fructose per 14 ounces, which is 1.42% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.23 g

Raw Whole Potatoes have 1.2303683 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.67 g

Raw Whole Potatoes have 0.6747181 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.33 g

22%

Raw Whole Potatoes have 8.334753 g of Fiber per 14 ounces, which is 22% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.14 g

14.5%

Raw Whole Potatoes have 8.1363065 g of Protein per 14 ounces, which is 14.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole Potatoes have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.32 mg

26.8%

Thiamine

Raw Whole Potatoes have 0.32148333 mg of Vitamin B1 per 14 ounces, which is 26.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.77%

Riboflavin

Raw Whole Potatoes have 0.12700576 mg of Vitamin B2 per 14 ounces, which is 9.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.2 mg

26.3%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 4.21103473 mg of Vitamin B3 per 14 ounces, which is 26.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.17 mg

23.4%

Pantothenic acid

Raw Whole Potatoes have 1.17083435 mg of Vitamin B5 per 14 ounces, which is 23.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.2 mg

91%

Pyridoxine

Raw Whole Potatoes have 1.18274114 mg of Vitamin B6 per 14 ounces, which is 91% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B959.5 μg

15%

Folates and Folic Acid

Raw Whole Potatoes have 59.53395 μg of Vitamin B9 per 14 ounces, which is 15% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Whole Potatoes have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C78 mg

87%

Ascorbic acid

Raw Whole Potatoes have 78.187921 mg of Vitamin C per 14 ounces, which is 87% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Whole Potatoes have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.04 mg

0.26%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.0396893 mg of Vitamin E per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.94 μg

6.6%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 7.93786 μg of Vitamin K per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium47.6 mg

4.76%

Raw Whole Potatoes have 47.62716 mg of Calcium per 14 ounces, which is 4.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.44 mg

48.5%

Raw Whole Potatoes have 0.4365823 mg of Copper per 14 ounces, which is 48.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.2 mg

40%

Raw Whole Potatoes have 3.2148333 mg of Iron per 14 ounces, which is 40% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Whole Potatoes have 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.61 mg

26.4%

Raw Whole Potatoes have 0.60724629 mg of Manganese per 14 ounces, which is 26.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus226 mg

32.3%

Raw Whole Potatoes have 226.22901 mg of Phosphorus per 14 ounces, which is 32.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1687 mg

49.6%

Raw Whole Potatoes have 1686.79525 mg of Potassium per 14 ounces, which is 49.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.6 μg

2.9%

Raw Whole Potatoes have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium24 mg

1.6%

Raw Whole Potatoes have 23.81358 mg of Sodium per 14 ounces, which is 1.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.2 mg

11%

Raw Whole Potatoes have 1.190679 mg of Zinc per 14 ounces, which is 11% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water315 g

8.5%

Raw Whole Potatoes have 314.5377025 g of Water per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Whole Potatoes:

14 ounces of Potatoes has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin B2 and Vitamin B9.
This vegetable has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 14 ounces of Raw Whole Potatoes:

14 ounces of Potatoes is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has a good amount of Zinc.
It also has some Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Whole Potatoes:

14 ounces of Potatoes is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 3 and Sugars.
While 14 ounces of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Whole Potatoes with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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