Nutrients in 300 calories of Russet Potatoes

Raw Whole Russet Potatoes (Solanum tuberosum).

Weight per 300 Calories

Russet Potatoes

380g

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

Macros Ratio

Protein Fat Carbs

10%

89%

300 kcal ▼

Macro Nutrients

Russet Potatoes

Energy300 kcal

10.3%

Raw 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

Fat0.3 g

0.31%

Raw Whole Russet Potatoes have 0.30379746835443 g of Fat per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Whole Russet Potatoes have 0.09873417721519 g of Saturated Fat per 300 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.37%

Raw Whole Russet Potatoes have 0.037974683544304 g of Omega 3 per 300 calories, which is 2.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.12 g

0.71%

Raw Whole Russet Potatoes have 0.12151898734177 g of Omega 6 per 300 calories, which is 0.71% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate68.6 g

52.8%

Raw Whole Russet Potatoes have 68.620253164557 g of Carbohydrate per 300 calories, which is 52.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.35 g

3.25%

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

Raw Whole Russet Potatoes have 2.3544303797468 g of Sugars per 300 calories, which is 3.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.87 g

1.2%

≤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]

Raw Whole Russet Potatoes have 0.87341772151899 g of Fructose per 300 calories, which is 1.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.95 g

Raw Whole Russet Potatoes have 0.94936708860759 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.49 g

Raw Whole Russet Potatoes have 0.49367088607595 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.94 g

13%

Raw Whole Russet Potatoes have 4.9367088607595 g of Fiber per 300 calories, which is 13% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.13 g

14.5%

Raw Whole Russet Potatoes have 8.126582278481 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

Russet Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole Russet 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 B10.31 mg

26%

Thiamine

Raw Whole Russet Potatoes have 0.31139240506329 mg of Vitamin B1 per 300 calories, which is 26% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

9.64%

Riboflavin

Raw Whole Russet Potatoes have 0.1253164556962 mg of Vitamin B2 per 300 calories, which is 9.64% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.93 mg

24.6%

Niacin, nicotinic acid, niacinamide

Raw Whole Russet Potatoes have 3.9303797468354 mg of Vitamin B3 per 300 calories, which is 24.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.14 mg

23%

Pantothenic acid

Raw Whole Russet Potatoes have 1.1430379746835 mg of Vitamin B5 per 300 calories, which is 23% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.3 mg

101%

Pyridoxine

Raw Whole Russet Potatoes have 1.3101265822785 mg of Vitamin B6 per 300 calories, which is 101% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B953 μg

13.3%

Folates and Folic Acid

Raw Whole Russet Potatoes have 53.164556962025 μg of Vitamin B9 per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C21.6 mg

24%

Ascorbic acid

Raw Whole Russet Potatoes have 21.645569620253 mg of Vitamin C per 300 calories, which is 24% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E0.038 mg

0.25%

Tocopherols and Tocotrienols

Raw Whole Russet Potatoes have 0.037974683544304 mg of Vitamin E per 300 calories, which is 0.25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.84 μg

5.7%

Phytomenadione or phylloquinone

Raw Whole Russet Potatoes have 6.8354430379747 μg of Vitamin K per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Russet Potatoes

Calcium49.4 mg

4.94%

Raw Whole Russet Potatoes have 49.367088607595 mg of Calcium per 300 calories, which is 4.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.39 mg

43.5%

Raw Whole Russet Potatoes have 0.39113924050633 mg of Copper per 300 calories, which is 43.5% 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

Iron3.27 mg

41%

Raw Whole Russet Potatoes have 3.2658227848101 mg of Iron per 300 calories, which is 41% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium87.3 mg

20.8%

Raw Whole Russet Potatoes have 87.341772151899 mg of Magnesium per 300 calories, which is 20.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.6 mg

26%

Raw Whole Russet Potatoes have 0.59620253164557 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

Phosphorus209 mg

30%

Raw Whole Russet Potatoes have 208.86075949367 mg of Phosphorus per 300 calories, which is 30% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1584 mg

46.6%

Raw Whole Russet Potatoes have 1583.5443037975 mg of Potassium per 300 calories, which is 46.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.5 μg

2.76%

Raw Whole Russet Potatoes have 1.5189873417722 μg of Selenium per 300 calories, which is 2.76% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium19 mg

1.27%

Raw Whole Russet Potatoes have 18.987341772152 mg of Sodium per 300 calories, which is 1.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Raw Whole Russet Potatoes have 1.1012658227848 mg of Zinc per 300 calories, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water298 g

8.07%

Raw Whole Russet Potatoes have 298.40506329114 g of Water per 300 calories, which is 8.07% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Whole Russet Potatoes:

300 calories of Russet Potatoes has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C.
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 Russet Potatoes:

300 calories of 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 and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Whole Russet Potatoes:

300 calories of Russet Potatoes is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Sugars.
While 300 calories of product has trace amounts of Omega 3, Omega 6 and Fructose, it has no Fat, Saturated Fat, Glucose and Sucrose.

Compare Raw Whole Russet Potatoes with:

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

Food Info

Nutrients in 300 calories of Russet Potatoes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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