Nutrients in 300 calories of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Weight per 300 Calories

Potatoes

390g

Raw Whole Potatoes has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

89%

300 kcal ▼

Macro Nutrients

Potatoes

Energy300 kcal

10.3%

Raw Whole Potatoes have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.35 g

0.36%

Raw Whole Potatoes have 0.35064935064935 g of Fat per 300 calories, which is 0.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.097 g

0.3%

Raw Whole Potatoes have 0.097402597402597 g of Saturated Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.039 g

2.44%

Raw Whole Potatoes have 0.038961038961039 g of Omega 3 per 300 calories, which is 2.44% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.73%

Raw Whole Potatoes have 0.12467532467532 g of Omega 6 per 300 calories, which is 0.73% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68 g

52.4%

Raw Whole Potatoes have 68.142857142857 g of Carbohydrate per 300 calories, which is 52.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.2 g

4.4%

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

Raw Whole Potatoes have 3.1948051948052 g of Sugars per 300 calories, which is 4.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1 g

1.4%

≤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 1.012987012987 g of Fructose per 300 calories, which is 1.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.2 g

Raw Whole Potatoes have 1.2077922077922 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.66 g

Raw Whole Potatoes have 0.66233766233766 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.2 g

21.5%

Raw Whole Potatoes have 8.1818181818182 g of Fiber per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8 g

14.3%

Raw Whole Potatoes have 7.987012987013 g of Protein per 300 calories, which is 14.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.32 mg

26.3%

Thiamine

Raw Whole Potatoes have 0.31558441558442 mg of Vitamin B1 per 300 calories, which is 26.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.12 mg

9.6%

Riboflavin

Raw Whole Potatoes have 0.12467532467532 mg of Vitamin B2 per 300 calories, which is 9.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34.13 mg

26%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 4.1337662337662 mg of Vitamin B3 per 300 calories, which is 26% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.15 mg

23%

Pantothenic acid

Raw Whole Potatoes have 1.1493506493506 mg of Vitamin B5 per 300 calories, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61.16 mg

89.3%

Pyridoxine

Raw Whole Potatoes have 1.161038961039 mg of Vitamin B6 per 300 calories, which is 89.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B958.4 μg

14.6%

Folates and Folic Acid

Raw Whole Potatoes have 58.441558441558 μg of Vitamin B9 per 300 calories, which is 14.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C76.8 mg

85.3%

Ascorbic acid

Raw Whole Potatoes have 76.753246753247 mg of Vitamin C per 300 calories, which is 85.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.039 mg

0.26%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.038961038961039 mg of Vitamin E per 300 calories, which is 0.26% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.8 μg

6.5%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 7.7922077922078 μg of Vitamin K per 300 calories, which is 6.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium46.8 mg

4.68%

Raw Whole Potatoes have 46.753246753247 mg of Calcium per 300 calories, which is 4.68% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.43 mg

47.6%

Raw Whole Potatoes have 0.42857142857143 mg of Copper per 300 calories, which is 47.6% 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

Iron3.16 mg

39.4%

Raw Whole Potatoes have 3.1558441558442 mg of Iron per 300 calories, which is 39.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium89.6 mg

21.3%

Raw Whole Potatoes have 89.61038961039 mg of Magnesium per 300 calories, which is 21.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.6 mg

26%

Raw Whole Potatoes have 0.5961038961039 mg of Manganese per 300 calories, which is 26% 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

Phosphorus222 mg

31.7%

Raw Whole Potatoes have 222.07792207792 mg of Phosphorus per 300 calories, which is 31.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1656 mg

48.7%

Raw Whole Potatoes have 1655.8441558442 mg of Potassium per 300 calories, which is 48.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.56 μg

2.83%

Raw Whole Potatoes have 1.5584415584416 μg of Selenium per 300 calories, which is 2.83% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium23.4 mg

1.56%

Raw Whole Potatoes have 23.376623376623 mg of Sodium per 300 calories, which is 1.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.17 mg

10.6%

Raw Whole Potatoes have 1.1688311688312 mg of Zinc per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water309 g

8.35%

Raw Whole Potatoes have 308.76623376623 g of Water per 300 calories, which is 8.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Whole Potatoes:

300 calories 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 300 calories of Raw Whole Potatoes:

300 calories 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 300 calories of Raw Whole Potatoes:

300 calories 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 300 calories 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 300 calories of Potatoes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole Potatoes with: