Raw Whole Russet Potatoes have 313.54547 kcal of Energy per 14 ounces, which is 11% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Raw Whole Russet Potatoes have 0.3175144 g of Fat per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Raw Whole Russet Potatoes have 0.10319218 g of Saturated Fat per 14 ounces, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Raw Whole Russet 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
Raw Whole Russet 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
Raw Whole Russet 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
Raw Whole Russet Potatoes have 71.7185651 g of Carbohydrate per 14 ounces, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Whole Russet Potatoes have 2.4607366 g of Sugars per 14 ounces, which is 3.4% of the Recommended Dietary Allowance of 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]
Raw Whole Russet Potatoes have 0.9128539 g of Fructose per 14 ounces, which is 1.26% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Raw Whole Russet Potatoes have 5.159609 g of Fiber per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Raw Whole Russet Potatoes have 8.4935102 g of Protein per 14 ounces, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Raw Whole Russet 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 Buy Preformed Vegan Vitamin A
Raw Whole Russet Potatoes have 0.32545226 mg of Vitamin B1 per 14 ounces, which is 27% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Raw Whole Russet Potatoes have 0.13097469 mg of Vitamin B2 per 14 ounces, which is 10% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Raw Whole Russet Potatoes have 4.10784255 mg of Vitamin B3 per 14 ounces, which is 25.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Raw Whole Russet Potatoes have 1.19464793 mg of Vitamin B5 per 14 ounces, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Raw Whole Russet Potatoes have 1.36928085 mg of Vitamin B6 per 14 ounces, which is 105% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 55.56502 μg of Vitamin B9 per 14 ounces, which is 14% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Raw Whole Russet 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 Buy Vegan Vitamin B12
Raw Whole Russet Potatoes have 22.622901 mg of Vitamin C per 14 ounces, which is 25% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Raw Whole Russet 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 Buy Vegan Vitamin D
Raw Whole Russet 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
Raw Whole Russet Potatoes have 7.144074 μg of Vitamin K per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Raw Whole Russet Potatoes have 51.59609 mg of Calcium per 14 ounces, which is 5.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 0.40879979 mg of Copper per 14 ounces, which is 45.4% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 3.4132798 mg of Iron per 14 ounces, which is 42.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Raw Whole Russet 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
Raw Whole Russet Potatoes have 0.62312201 mg of Manganese per 14 ounces, which is 27% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 218.29115 mg of Phosphorus per 14 ounces, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 1655.04381 mg of Potassium per 14 ounces, which is 48.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Raw Whole Russet 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
Raw Whole Russet Potatoes have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 1.1509897 mg of Zinc per 14 ounces, which is 10.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 311.8785194 g of Water per 14 ounces, which is 8.43% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Whole Russet Potatoes:
14 ounces of Russet Potatoes has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C.
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 Russet Potatoes:
14 ounces of Russet 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 Russet Potatoes:
14 ounces of Russet Potatoes is an excellent source of Carbohydrate.
It has a good amount of Fiber and 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.