Nutrients in 500 calories of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Weight per 500 Calories

Potatoes

649g

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

Macros Ratio

Protein Fat Carbs

10%

89%

500 kcal ▼

Macro Nutrients

Potatoes

Energy500 kcal

17.2%

Raw Whole Potatoes have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.58 g

0.6%

Raw Whole Potatoes have 0.58441558441558 g of Fat per 500 calories, which is 0.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Raw Whole Potatoes have 0.16233766233766 g of Saturated Fat per 500 calories, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.065 g

4.06%

Raw Whole Potatoes have 0.064935064935065 g of Omega 3 per 500 calories, which is 4.06% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.21 g

1.22%

Raw Whole Potatoes have 0.20779220779221 g of Omega 6 per 500 calories, which is 1.22% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

87.4%

Raw Whole Potatoes have 113.57142857143 g of Carbohydrate per 500 calories, which is 87.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.32 g

7.34%

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

Raw Whole Potatoes have 5.3246753246753 g of Sugars per 500 calories, which is 7.34% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.7 g

2.33%

≤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 1.6883116883117 g of Fructose per 500 calories, which is 2.33% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2 g

Raw Whole Potatoes have 2.012987012987 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.1 g

Raw Whole Potatoes have 1.1038961038961 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13.6 g

36%

Raw Whole Potatoes have 13.636363636364 g of Fiber per 500 calories, which is 36% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.3 g

23.8%

Raw Whole Potatoes have 13.311688311688 g of Protein per 500 calories, which is 23.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole Potatoes have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.53 mg

44%

Thiamine

Raw Whole Potatoes have 0.52597402597403 mg of Vitamin B1 per 500 calories, which is 44% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Raw Whole Potatoes have 0.20779220779221 mg of Vitamin B2 per 500 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.9 mg

43%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 6.8896103896104 mg of Vitamin B3 per 500 calories, which is 43% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38.3%

Pantothenic acid

Raw Whole Potatoes have 1.9155844155844 mg of Vitamin B5 per 500 calories, which is 38.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.94 mg

149%

Pyridoxine

Raw Whole Potatoes have 1.9350649350649 mg of Vitamin B6 per 500 calories, which is 149% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B997 μg

24.4%

Folates and Folic Acid

Raw Whole Potatoes have 97.402597402597 μg of Vitamin B9 per 500 calories, which is 24.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C128 mg

142%

Ascorbic acid

Raw Whole Potatoes have 127.92207792208 mg of Vitamin C per 500 calories, which is 142% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.065 mg

0.43%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.064935064935065 mg of Vitamin E per 500 calories, which is 0.43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K13 μg

11%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 12.987012987013 μg of Vitamin K per 500 calories, which is 11% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium78 mg

7.8%

Raw Whole Potatoes have 77.922077922078 mg of Calcium per 500 calories, which is 7.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.71 mg

79.4%

Raw Whole Potatoes have 0.71428571428571 mg of Copper per 500 calories, which is 79.4% 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

Iron5.26 mg

65.7%

Raw Whole Potatoes have 5.2597402597403 mg of Iron per 500 calories, which is 65.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium149 mg

35.6%

Raw Whole Potatoes have 149.35064935065 mg of Magnesium per 500 calories, which is 35.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.99 mg

43%

Raw Whole Potatoes have 0.99350649350649 mg of Manganese per 500 calories, which is 43% 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

Phosphorus370 mg

53%

Raw Whole Potatoes have 370.12987012987 mg of Phosphorus per 500 calories, which is 53% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2760 mg

81%

Raw Whole Potatoes have 2759.7402597403 mg of Potassium per 500 calories, which is 81% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.6 μg

4.72%

Raw Whole Potatoes have 2.5974025974026 μg of Selenium per 500 calories, which is 4.72% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium39 mg

2.6%

Raw Whole Potatoes have 38.961038961039 mg of Sodium per 500 calories, which is 2.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.95 mg

17.7%

Raw Whole Potatoes have 1.9480519480519 mg of Zinc per 500 calories, which is 17.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water515 g

14%

Raw Whole Potatoes have 514.61038961039 g of Water per 500 calories, which is 14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Whole Potatoes:

500 calories of Potatoes has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has a good amount of Vitamin B2 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 500 calories of Raw Whole Potatoes:

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

Macronutrients in 500 calories of Raw Whole Potatoes:

500 calories of Potatoes has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Sugars.
This vegetable has some Omega 3.
While 500 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 500 calories of Potatoes

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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