Nutrients in 300 calories of Baked Russet Potatoes

Baked Whole Russet Potatoes.

Weight per 300 Calories

Baked Russet Potatoes

316g

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

Macros Ratio

Protein Fat Carbs

11%

88%

300 kcal ▼

Macro Nutrients

Baked Russet Potatoes

Energy300 kcal

10.3%

Baked Whole Russet 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

Fat0.41 g

0.42%

Baked Whole Russet Potatoes have 0.41052631578947 g of Fat per 300 calories, which is 0.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.1 g

0.32%

Baked Whole Russet Potatoes have 0.10105263157895 g of Saturated Fat per 300 calories, which is 0.32% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.041 g

2.57%

Baked Whole Russet Potatoes have 0.041052631578947 g of Omega 3 per 300 calories, which is 2.57% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.76%

Baked Whole Russet Potatoes have 0.12947368421053 g of Omega 6 per 300 calories, which is 0.76% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Baked Whole Russet 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

Carbohydrate67.7 g

52%

Baked Whole Russet Potatoes have 67.705263157895 g of Carbohydrate per 300 calories, which is 52% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.4 g

4.7%

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

Baked Whole Russet Potatoes have 3.4105263157895 g of Sugars per 300 calories, which is 4.7% 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]

Baked Whole Russet Potatoes have 1.0105263157895 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

Glucose1.17 g

Baked Whole Russet Potatoes have 1.1684210526316 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.23 g

Baked Whole Russet Potatoes have 1.2315789473684 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber7.26 g

19%

Baked Whole Russet Potatoes have 7.2631578947368 g of Fiber per 300 calories, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.3 g

15%

Baked Whole Russet Potatoes have 8.3052631578947 g of Protein per 300 calories, which is 15% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Russet Potatoes

Vitamin A3.16 μg

0.35%

RAE, retinol activity equivalents

Baked Whole Russet Potatoes have 3.1578947368421 μg of Vitamin A per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.21 mg

17.6%

Thiamine

Baked Whole Russet Potatoes have 0.21157894736842 mg of Vitamin B1 per 300 calories, which is 17.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.7%

Riboflavin

Baked Whole Russet Potatoes have 0.15157894736842 mg of Vitamin B2 per 300 calories, which is 11.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.26 mg

26.6%

Niacin, nicotinic acid, niacinamide

Baked Whole Russet Potatoes have 4.2568421052632 mg of Vitamin B3 per 300 calories, which is 26.6% 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

Baked Whole Russet Potatoes have 1.2 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 B61.1 mg

86%

Pyridoxine

Baked Whole Russet Potatoes have 1.1178947368421 mg of Vitamin B6 per 300 calories, which is 86% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B982 μg

20.5%

Folates and Folic Acid

Baked Whole Russet Potatoes have 82.105263157895 μg of Vitamin B9 per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Baked Whole Russet 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 C26.2 mg

29%

Ascorbic acid

Baked Whole Russet Potatoes have 26.210526315789 mg of Vitamin C per 300 calories, which is 29% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Baked Whole Russet 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 E0.22 mg

1.47%

Tocopherols and Tocotrienols

Baked Whole Russet Potatoes have 0.22105263157895 mg of Vitamin E per 300 calories, which is 1.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.3 μg

5.26%

Phytomenadione or phylloquinone

Baked Whole Russet Potatoes have 6.3157894736842 μg of Vitamin K per 300 calories, which is 5.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Russet Potatoes

Calcium57 mg

5.7%

Baked Whole Russet Potatoes have 56.842105263158 mg of Calcium per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.5%

Baked Whole Russet Potatoes have 0.33789473684211 mg of Copper per 300 calories, which is 37.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride143 μg

3.57%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Baked Whole Russet Potatoes have 142.73684210526 μg of Fluoride per 300 calories, which is 3.57% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron3.38 mg

42.2%

Baked Whole Russet Potatoes have 3.3789473684211 mg of Iron per 300 calories, which is 42.2% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium95 mg

22.6%

Baked Whole Russet Potatoes have 94.736842105263 mg of Magnesium per 300 calories, which is 22.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.72 mg

31.3%

Baked Whole Russet Potatoes have 0.72 mg of Manganese per 300 calories, which is 31.3% 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

Phosphorus224 mg

32%

Baked Whole Russet Potatoes have 224.21052631579 mg of Phosphorus per 300 calories, which is 32% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1737 mg

51%

Baked Whole Russet Potatoes have 1736.8421052632 mg of Potassium per 300 calories, which is 51% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.58 μg

2.87%

Baked Whole Russet Potatoes have 1.5789473684211 μg of Selenium per 300 calories, which is 2.87% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium44.2 mg

2.95%

Baked Whole Russet Potatoes have 44.210526315789 mg of Sodium per 300 calories, which is 2.95% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Baked Whole Russet Potatoes have 1.1052631578947 mg of Zinc per 300 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water235 g

6.35%

Baked Whole Russet Potatoes have 235.10526315789 g of Water per 300 calories, which is 6.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Baked Whole Russet Potatoes:

300 calories of Baked Russet Potatoes has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
It also has a good amount of Vitamin B1 and Vitamin B2.
This vegetable has some Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Baked Whole Russet Potatoes:

300 calories of Baked Russet 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, Fluoride, Selenium and Sodium.

Macronutrients in 300 calories of Baked Whole Russet Potatoes:

300 calories of Baked Russet Potatoes is an excellent source of Carbohydrate.
It has a good amount of Fiber and 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 Baked Whole Russet Potatoes with:

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Food Info

Nutrients in 300 calories of Baked Russet Potatoes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Baked Whole Russet Potatoes with: