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Nutrients in 1 pound of Baked Russet Potatoes

Baked Whole Russet Potatoes.

Macros Ratio

Protein Fat Carbs
11%
1%
88%
1 lb ▼

Macro Nutrients

Baked Russet Potatoes
Energy431 kcal
15%
Baked Whole Russet Potatoes have 430.9124 kcal of Energy per 1 pound, which is 15% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.59 g
0.61%
Baked Whole Russet Potatoes have 0.5896696 g of Fat per 1 pound, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.15 g
0.45%
Baked Whole Russet Potatoes have 0.14514944 g of Saturated Fat per 1 pound, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.059 g
3.7%
Baked Whole Russet Potatoes have 0.05896696 g of Omega 3 per 1 pound, which is 3.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.19 g
1.1%
Baked Whole Russet Potatoes have 0.18597272 g of Omega 6 per 1 pound, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Baked Whole Russet 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
Carbohydrate97 g
75%
Baked Whole Russet Potatoes have 97.2501248 g of Carbohydrate per 1 pound, which is 75% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.9 g
6.76%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Baked Whole Russet Potatoes have 4.8987936 g of Sugars per 1 pound, which is 6.76% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.45 g
2%
≤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]
Baked Whole Russet Potatoes have 1.4514944 g of Fructose per 1 pound, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.68 g
%
Baked Whole Russet Potatoes have 1.6782904 g of Glucose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.77 g
%
Baked Whole Russet Potatoes have 1.7690088 g of Sucrose per 1 pound, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber10.4 g
27.5%
Baked Whole Russet Potatoes have 10.432616 g of Fiber per 1 pound, which is 27.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein12 g
21.3%
Baked Whole Russet Potatoes have 11.9294696 g of Protein per 1 pound, which is 21.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Russet Potatoes
Vitamin A4.54 μg
0.5%
RAE, retinol activity equivalents
Baked Whole Russet Potatoes have 4.53592 μg of Vitamin A per 1 pound, which is 0.5% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg
25.3%
Thiamine
Baked Whole Russet Potatoes have 0.30390664 mg of Vitamin B1 per 1 pound, which is 25.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg
16.7%
Riboflavin
Baked Whole Russet Potatoes have 0.21772416 mg of Vitamin B2 per 1 pound, which is 16.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.1 mg
38.2%
Niacin, nicotinic acid, niacinamide
Baked Whole Russet Potatoes have 6.11442016 mg of Vitamin B3 per 1 pound, which is 38.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.72 mg
34.5%
Pantothenic acid
Baked Whole Russet Potatoes have 1.7236496 mg of Vitamin B5 per 1 pound, which is 34.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.6 mg
124%
Pyridoxine
Baked Whole Russet Potatoes have 1.60571568 mg of Vitamin B6 per 1 pound, which is 124% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9118 μg
29.5%
Folates and Folic Acid
Baked Whole Russet Potatoes have 117.93392 μg of Vitamin B9 per 1 pound, which is 29.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Baked Whole Russet 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
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Vitamin C37.6 mg
42%
Ascorbic acid
Baked Whole Russet Potatoes have 37.648136 mg of Vitamin C per 1 pound, which is 42% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Baked Whole Russet 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
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Vitamin E0.32 mg
2.1%
Tocopherols and Tocotrienols
Baked Whole Russet Potatoes have 0.3175144 mg of Vitamin E per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K9.07 μg
7.56%
Phytomenadione or phylloquinone
Baked Whole Russet 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

Baked Russet Potatoes
Calcium81.6 mg
8.16%
Baked Whole Russet Potatoes have 81.64656 mg of Calcium per 1 pound, which is 8.16% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.49 mg
54%
Baked Whole Russet Potatoes have 0.48534344 mg of Copper per 1 pound, which is 54% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride205 μg
5.13%
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Baked Whole Russet Potatoes have 205.023584 μg of Fluoride per 1 pound, which is 5.13% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years
Iron4.85 mg
60.7%
Baked Whole Russet Potatoes have 4.8534344 mg of Iron per 1 pound, which is 60.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium136 mg
32.4%
Baked Whole Russet Potatoes have 136.0776 mg of Magnesium per 1 pound, which is 32.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.03 mg
45%
Baked Whole Russet Potatoes have 1.03418976 mg of Manganese per 1 pound, which is 45% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus322 mg
46%
Baked Whole Russet Potatoes have 322.05032 mg of Phosphorus per 1 pound, which is 46% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2495 mg
73.4%
Baked Whole Russet Potatoes have 2494.756 mg of Potassium per 1 pound, which is 73.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.27 μg
4.12%
Baked Whole Russet Potatoes have 2.26796 μg of Selenium per 1 pound, which is 4.12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium63.5 mg
4.23%
Baked Whole Russet Potatoes have 63.50288 mg of Sodium per 1 pound, which is 4.23% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.6 mg
14.4%
Baked Whole Russet Potatoes have 1.587572 mg of Zinc per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water338 g
9.13%
Baked Whole Russet Potatoes have 337.699244 g of Water per 1 pound, which is 9.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Baked Whole Russet Potatoes:
Minerals in 1 pound of Baked Whole Russet Potatoes:
Macronutrients in 1 pound of Baked Whole Russet Potatoes:



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