Nutrients in 300 calories of Red Potatoes

Raw Whole Red Potatoes (Solanum tuberosum).

Weight per 300 Calories

Red Potatoes

429g

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

Macros Ratio

Protein Fat Carbs

10%

88%

300 kcal ▼

Macro Nutrients

Red Potatoes

Energy300 kcal

10.3%

Raw Whole Red 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

Fat0.6 g

0.62%

Raw Whole Red Potatoes have 0.6 g of Fat per 300 calories, which is 0.62% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Raw Whole Red Potatoes have 0.15 g of Saturated Fat per 300 calories, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.06 g

3.75%

Raw Whole Red Potatoes have 0.06 g of Omega 3 per 300 calories, which is 3.75% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.1%

Raw Whole Red Potatoes have 0.18857142857143 g of Omega 6 per 300 calories, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Whole Red 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 Red 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

Sugars5.53 g

7.63%

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

Raw Whole Red Potatoes have 5.5285714285714 g of Sugars per 300 calories, which is 7.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.33 g

1.83%

≤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 Red Potatoes have 1.3285714285714 g of Fructose per 300 calories, which is 1.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.7 g

Raw Whole Red Potatoes have 1.7142857142857 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.24 g

Raw Whole Red Potatoes have 1.2428571428571 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.3 g

19%

Raw Whole Red Potatoes have 7.2857142857143 g of Fiber per 300 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.1 g

14.5%

Raw Whole Red Potatoes have 8.1 g of Protein per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Red Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole Red 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
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Vitamin B10.35 mg

29%

Thiamine

Raw Whole Red Potatoes have 0.34714285714286 mg of Vitamin B1 per 300 calories, which is 29% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10.2%

Riboflavin

Raw Whole Red Potatoes have 0.13285714285714 mg of Vitamin B2 per 300 calories, which is 10.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.92 mg

30.8%

Niacin, nicotinic acid, niacinamide

Raw Whole Red Potatoes have 4.9242857142857 mg of Vitamin B3 per 300 calories, which is 30.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg

24%

Pantothenic acid

Raw Whole Red Potatoes have 1.1957142857143 mg of Vitamin B5 per 300 calories, which is 24% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.73 mg

56%

Pyridoxine

Raw Whole Red Potatoes have 0.72857142857143 mg of Vitamin B6 per 300 calories, which is 56% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B977 μg

19.3%

Folates and Folic Acid

Raw Whole Red Potatoes have 77.142857142857 μg of Vitamin B9 per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Whole Red 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
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Vitamin C37 mg

41%

Ascorbic acid

Raw Whole Red Potatoes have 36.857142857143 mg of Vitamin C per 300 calories, which is 41% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Whole Red 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
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Vitamin E0.043 mg

0.29%

Tocopherols and Tocotrienols

Raw Whole Red Potatoes have 0.042857142857143 mg of Vitamin E per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.4 μg

10.4%

Phytomenadione or phylloquinone

Raw Whole Red Potatoes have 12.428571428571 μg of Vitamin K per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Red Potatoes

Calcium43 mg

4.3%

Raw Whole Red Potatoes have 42.857142857143 mg of Calcium per 300 calories, which is 4.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

64%

Raw Whole Red Potatoes have 0.57428571428571 mg of Copper per 300 calories, which is 64% 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

Iron3.13 mg

39%

Raw Whole Red Potatoes have 3.1285714285714 mg of Iron per 300 calories, which is 39% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium94 mg

22.4%

Raw Whole Red Potatoes have 94.285714285714 mg of Magnesium per 300 calories, which is 22.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.6 mg

26.3%

Raw Whole Red Potatoes have 0.60428571428571 mg of Manganese per 300 calories, which is 26.3% 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

Phosphorus261 mg

37.3%

Raw Whole Red Potatoes have 261.42857142857 mg of Phosphorus per 300 calories, which is 37.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1950 mg

57.4%

Raw Whole Red Potatoes have 1950 mg of Potassium per 300 calories, which is 57.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.14 μg

3.9%

Raw Whole Red Potatoes have 2.1428571428571 μg of Selenium per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium77 mg

5.14%

Raw Whole Red Potatoes have 77.142857142857 mg of Sodium per 300 calories, which is 5.14% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

13%

Raw Whole Red Potatoes have 1.4142857142857 mg of Zinc per 300 calories, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water347 g

9.38%

Raw Whole Red Potatoes have 346.97142857143 g of Water per 300 calories, which is 9.38% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Whole Red Potatoes:

300 calories of Red 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, Vitamin B9 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 300 calories of Raw Whole Red Potatoes:

300 calories of Red 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, Selenium and Sodium.

Macronutrients in 300 calories of Raw Whole Red Potatoes:

300 calories of Red Potatoes is an excellent source of Carbohydrate.
It has a good amount of Sugars, Fiber and Protein.
It also has some Omega 3.
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 Red Potatoes with:

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

Food Info

Nutrients in 300 calories of Red Potatoes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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