Nutrients in 1 kilogram of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

1 kg ▼

Macro Nutrients

Potatoes

Energy770 kcal

26.6%

Raw Whole Potatoes have 770 kcal of Energy per 1 kilogram, which is 26.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.9 g

0.93%

Raw Whole Potatoes have 0.9 g of Fat per 1 kilogram, which is 0.93% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.25 g

0.78%

Raw Whole Potatoes have 0.25 g of Saturated Fat per 1 kilogram, which is 0.78% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.25%

Raw Whole Potatoes have 0.1 g of Omega 3 per 1 kilogram, which is 6.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Raw Whole Potatoes have 0.32 g of Omega 6 per 1 kilogram, which is 1.9% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate175 g

135%

Raw Whole Potatoes have 174.9 g of Carbohydrate per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.2 g

11.3%

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

Raw Whole Potatoes have 8.2 g of Sugars per 1 kilogram, which is 11.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.6 g

3.6%

≤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 2.6 g of Fructose per 1 kilogram, which is 3.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.1 g

Raw Whole Potatoes have 3.1 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.7 g

Raw Whole Potatoes have 1.7 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber21 g

55.3%

Raw Whole Potatoes have 21 g of Fiber per 1 kilogram, which is 55.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein20.5 g

36.6%

Raw Whole Potatoes have 20.5 g of Protein per 1 kilogram, which is 36.6% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.81 mg

67.5%

Thiamine

Raw Whole Potatoes have 0.81 mg of Vitamin B1 per 1 kilogram, which is 67.5% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

24.6%

Riboflavin

Raw Whole Potatoes have 0.32 mg of Vitamin B2 per 1 kilogram, which is 24.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.6 mg

66.3%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 10.61 mg of Vitamin B3 per 1 kilogram, which is 66.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.95 mg

59%

Pantothenic acid

Raw Whole Potatoes have 2.95 mg of Vitamin B5 per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.98 mg

229%

Pyridoxine

Raw Whole Potatoes have 2.98 mg of Vitamin B6 per 1 kilogram, which is 229% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9150 μg

37.5%

Folates and Folic Acid

Raw Whole Potatoes have 150 μg of Vitamin B9 per 1 kilogram, which is 37.5% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C197 mg

219%

Ascorbic acid

Raw Whole Potatoes have 197 mg of Vitamin C per 1 kilogram, which is 219% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.1 mg

0.67%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.1 mg of Vitamin E per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K20 μg

16.7%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 20 μg of Vitamin K per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium120 mg

12%

Raw Whole Potatoes have 120 mg of Calcium per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

122%

Raw Whole Potatoes have 1.1 mg of Copper per 1 kilogram, which is 122% 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

Iron8.1 mg

101%

Raw Whole Potatoes have 8.1 mg of Iron per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium230 mg

54.8%

Raw Whole Potatoes have 230 mg of Magnesium per 1 kilogram, which is 54.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.53 mg

66.5%

Raw Whole Potatoes have 1.53 mg of Manganese per 1 kilogram, which is 66.5% 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

Phosphorus570 mg

81.4%

Raw Whole Potatoes have 570 mg of Phosphorus per 1 kilogram, which is 81.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4250 mg

125%

Raw Whole Potatoes have 4250 mg of Potassium per 1 kilogram, which is 125% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4 μg

7.27%

Raw Whole Potatoes have 4 μg of Selenium per 1 kilogram, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium60 mg

Raw Whole Potatoes have 60 mg of Sodium per 1 kilogram, which is 4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.3%

Raw Whole Potatoes have 3 mg of Zinc per 1 kilogram, which is 27.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water793 g

21.4%

Raw Whole Potatoes have 792.5 g of Water per 1 kilogram, which is 21.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Whole Potatoes:

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

Minerals in 1 kilogram of Raw Whole Potatoes:

1 kilogram of Potatoes has outstanding amounts of Copper, Iron, Phosphorus and Potassium.
It is an excellent source of Magnesium, Manganese and Zinc.
It also has a good amount of Calcium and Selenium.
This vegetable has some Sodium.

Macronutrients in 1 kilogram of Raw Whole Potatoes:

1 kilogram of Potatoes has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Sugars.
This vegetable has some Omega 3 and Fructose.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Whole Potatoes with:

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

Food Info

Nutrients in 1 kilogram of Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole Potatoes with: