Nutrients in 1 pound of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

1 lb ▼

Macro Nutrients

Potatoes

Energy349 kcal

12%

Raw Whole Potatoes have 349.26584 kcal of Energy per 1 pound, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.41 g

0.42%

Raw Whole Potatoes have 0.4082328 g of Fat per 1 pound, which is 0.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Raw Whole Potatoes have 0.113398 g of Saturated Fat per 1 pound, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.045 g

2.83%

Raw Whole Potatoes have 0.0453592 g of Omega 3 per 1 pound, which is 2.83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.85%

Raw Whole Potatoes have 0.14514944 g of Omega 6 per 1 pound, which is 0.85% 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 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate79.3 g

61%

Raw Whole Potatoes have 79.3332408 g of Carbohydrate per 1 pound, which is 61% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.7 g

5.13%

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

Raw Whole Potatoes have 3.7194544 g of Sugars per 1 pound, which is 5.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.18 g

1.63%

≤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 1.1793392 g of Fructose per 1 pound, which is 1.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.4 g

Raw Whole Potatoes have 1.4061352 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.77 g

Raw Whole Potatoes have 0.7711064 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.53 g

25%

Raw Whole Potatoes have 9.525432 g of Fiber per 1 pound, which is 25% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein9.3 g

16.6%

Raw Whole Potatoes have 9.298636 g of Protein per 1 pound, which is 16.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole Potatoes have 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.37 mg

30.6%

Thiamine

Raw Whole Potatoes have 0.36740952 mg of Vitamin B1 per 1 pound, which is 30.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.15 mg

11%

Riboflavin

Raw Whole Potatoes have 0.14514944 mg of Vitamin B2 per 1 pound, which is 11% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34.8 mg

30%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 4.81261112 mg of Vitamin B3 per 1 pound, which is 30% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.34 mg

26.8%

Pantothenic acid

Raw Whole Potatoes have 1.3380964 mg of Vitamin B5 per 1 pound, which is 26.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.35 mg

104%

Pyridoxine

Raw Whole Potatoes have 1.35170416 mg of Vitamin B6 per 1 pound, which is 104% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B968 μg

17%

Folates and Folic Acid

Raw Whole Potatoes have 68.0388 μg of Vitamin B9 per 1 pound, which is 17% 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 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C89.4 mg

99%

Ascorbic acid

Raw Whole Potatoes have 89.357624 mg of Vitamin C per 1 pound, which is 99% 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 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.045 mg

0.3%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.0453592 mg of Vitamin E per 1 pound, which is 0.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K9.07 μg

7.56%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 9.07184 μg of Vitamin K per 1 pound, which is 7.56% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium54.4 mg

5.44%

Raw Whole Potatoes have 54.43104 mg of Calcium per 1 pound, which is 5.44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

55.4%

Raw Whole Potatoes have 0.4989512 mg of Copper per 1 pound, which is 55.4% 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

Iron3.67 mg

46%

Raw Whole Potatoes have 3.6740952 mg of Iron per 1 pound, which is 46% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium104 mg

25%

Raw Whole Potatoes have 104.32616 mg of Magnesium per 1 pound, which is 25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.69 mg

30%

Raw Whole Potatoes have 0.69399576 mg of Manganese per 1 pound, which is 30% 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

Phosphorus259 mg

37%

Raw Whole Potatoes have 258.54744 mg of Phosphorus per 1 pound, which is 37% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1928 mg

56.7%

Raw Whole Potatoes have 1927.766 mg of Potassium per 1 pound, which is 56.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.3%

Raw Whole Potatoes have 1.814368 μg of Selenium per 1 pound, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.2 mg

1.8%

Raw Whole Potatoes have 27.21552 mg of Sodium per 1 pound, which is 1.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.36 mg

12.4%

Raw Whole Potatoes have 1.360776 mg of Zinc per 1 pound, which is 12.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water359 g

9.7%

Raw Whole Potatoes have 359.47166 g of Water per 1 pound, which is 9.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 pound of Raw Whole Potatoes:

1 pound 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, Vitamin B9 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 1 pound of Raw Whole Potatoes:

1 pound 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 1 pound of Raw Whole Potatoes:

1 pound 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 1 pound 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 1 pound of Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole Potatoes with: