Nutrients in 300 calories of Microwaved Potatoes

Whole Microwaved Potatoes.

whole cooked

Weight per 300 Calories

Microwaved Potatoes

286g

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

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Microwaved Potatoes

Energy300 kcal

10.3%

Whole Microwaved 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

Fat0.29 g

0.29%

Whole Microwaved Potatoes have 0.28571428571429 g of Fat per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.074 g

0.23%

Whole Microwaved Potatoes have 0.074285714285714 g of Saturated Fat per 300 calories, which is 0.23% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.029 g

1.8%

Whole Microwaved Potatoes have 0.028571428571429 g of Omega 3 per 300 calories, which is 1.8% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.091 g

0.54%

Whole Microwaved Potatoes have 0.091428571428571 g of Omega 6 per 300 calories, which is 0.54% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Whole Microwaved 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

Carbohydrate69.3 g

53.3%

Whole Microwaved Potatoes have 69.257142857143 g of Carbohydrate per 300 calories, which is 53.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber6.57 g

17.3%

Whole Microwaved Potatoes have 6.5714285714286 g of Fiber per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.97 g

12.4%

Whole Microwaved Potatoes have 6.9714285714286 g of Protein per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Microwaved Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Whole Microwaved 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 B10.34 mg

28.6%

Thiamine

Whole Microwaved Potatoes have 0.34285714285714 mg of Vitamin B1 per 300 calories, which is 28.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.091 mg

7.03%

Riboflavin

Whole Microwaved Potatoes have 0.091428571428571 mg of Vitamin B2 per 300 calories, which is 7.03% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B34.9 mg

30.6%

Niacin, nicotinic acid, niacinamide

Whole Microwaved Potatoes have 4.8971428571429 mg of Vitamin B3 per 300 calories, which is 30.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.3 mg

26%

Pantothenic acid

Whole Microwaved Potatoes have 1.2971428571429 mg of Vitamin B5 per 300 calories, which is 26% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.98 mg

75.6%

Pyridoxine

Whole Microwaved Potatoes have 0.98285714285714 mg of Vitamin B6 per 300 calories, which is 75.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B934.3 μg

8.57%

Folates and Folic Acid

Whole Microwaved Potatoes have 34.285714285714 μg of Vitamin B9 per 300 calories, which is 8.57% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Whole Microwaved 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 C43 mg

48%

Ascorbic acid

Whole Microwaved Potatoes have 43.142857142857 mg of Vitamin C per 300 calories, which is 48% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Whole Microwaved 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Microwaved Potatoes

Calcium31.4 mg

3.14%

Whole Microwaved Potatoes have 31.428571428571 mg of Calcium per 300 calories, which is 3.14% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

106%

Whole Microwaved Potatoes have 0.95428571428571 mg of Copper per 300 calories, which is 106% 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

Iron3.54 mg

44.3%

Whole Microwaved Potatoes have 3.5428571428571 mg of Iron per 300 calories, which is 44.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium77 mg

18.4%

Whole Microwaved Potatoes have 77.142857142857 mg of Magnesium per 300 calories, which is 18.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.83 mg

36.3%

Whole Microwaved Potatoes have 0.83428571428571 mg of Manganese per 300 calories, which is 36.3% 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

Phosphorus300 mg

43%

Whole Microwaved Potatoes have 300 mg of Phosphorus per 300 calories, which is 43% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1277 mg

37.6%

Whole Microwaved Potatoes have 1277.1428571429 mg of Potassium per 300 calories, which is 37.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.14 μg

2.08%

Whole Microwaved Potatoes have 1.1428571428571 μg of Selenium per 300 calories, which is 2.08% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium23 mg

1.52%

Whole Microwaved Potatoes have 22.857142857143 mg of Sodium per 300 calories, which is 1.52% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.03 mg

9.35%

Whole Microwaved Potatoes have 1.0285714285714 mg of Zinc per 300 calories, which is 9.35% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water206 g

5.56%

Whole Microwaved Potatoes have 205.82857142857 g of Water per 300 calories, which is 5.56% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Whole Microwaved Potatoes:

300 calories of Microwaved Potatoes is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Whole Microwaved Potatoes:

300 calories of Microwaved Potatoes has outstanding amounts of Copper.
It is an excellent source of Iron, Manganese, Phosphorus and Potassium.
It also has a good amount of Magnesium and Zinc.
This vegetable has some Calcium.
The product has trace amounts of Selenium and Sodium.

Macronutrients in 300 calories of Whole Microwaved Potatoes:

300 calories of Microwaved Potatoes is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Whole Microwaved Potatoes with:

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

Food Info

Nutrients in 300 calories of Microwaved Potatoes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Whole Microwaved Potatoes with: