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Nutrients in 500 calories of Microwaved Potatoes

Whole Microwaved Potatoes.

Weight per 500 Calories

Microwaved Potatoes
476g

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

Macros Ratio

Protein Fat Carbs
9%
1%
90%
500 kcal ▼

Macro Nutrients

Microwaved Potatoes
Energy500 kcal
17.2%
Whole Microwaved 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
Fat0.48 g
0.49%
Whole Microwaved Potatoes have 0.47619047619048 g of Fat per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.39%
Whole Microwaved Potatoes have 0.12380952380952 g of Saturated Fat per 500 calories, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.048 g
2.98%
Whole Microwaved Potatoes have 0.047619047619048 g of Omega 3 per 500 calories, which is 2.98% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.15 g
0.9%
Whole Microwaved Potatoes have 0.15238095238095 g of Omega 6 per 500 calories, which is 0.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole Microwaved 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
Carbohydrate115 g
88.8%
Whole Microwaved Potatoes have 115.42857142857 g of Carbohydrate per 500 calories, which is 88.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber11 g
29%
Whole Microwaved Potatoes have 10.952380952381 g of Fiber per 500 calories, which is 29% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11.6 g
20.7%
Whole Microwaved Potatoes have 11.619047619048 g of Protein per 500 calories, which is 20.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Microwaved Potatoes
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Whole Microwaved 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 B10.57 mg
47.6%
Thiamine
Whole Microwaved Potatoes have 0.57142857142857 mg of Vitamin B1 per 500 calories, which is 47.6% 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
Whole Microwaved Potatoes have 0.15238095238095 mg of Vitamin B2 per 500 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 B38.16 mg
51%
Niacin, nicotinic acid, niacinamide
Whole Microwaved Potatoes have 8.1619047619048 mg of Vitamin B3 per 500 calories, which is 51% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.16 mg
43.2%
Pantothenic acid
Whole Microwaved Potatoes have 2.1619047619048 mg of Vitamin B5 per 500 calories, which is 43.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.64 mg
126%
Pyridoxine
Whole Microwaved Potatoes have 1.6380952380952 mg of Vitamin B6 per 500 calories, which is 126% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B957 μg
14.3%
Folates and Folic Acid
Whole Microwaved Potatoes have 57.142857142857 μg of Vitamin B9 per 500 calories, which is 14.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Whole Microwaved 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 C72 mg
80%
Ascorbic acid
Whole Microwaved Potatoes have 71.904761904762 mg of Vitamin C per 500 calories, which is 80% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Whole Microwaved 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Microwaved Potatoes
Calcium52.4 mg
5.24%
Whole Microwaved Potatoes have 52.380952380952 mg of Calcium per 500 calories, which is 5.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.6 mg
177%
Whole Microwaved Potatoes have 1.5904761904762 mg of Copper per 500 calories, which is 177% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron5.9 mg
74%
Whole Microwaved Potatoes have 5.9047619047619 mg of Iron per 500 calories, which is 74% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium129 mg
30.6%
Whole Microwaved Potatoes have 128.57142857143 mg of Magnesium per 500 calories, which is 30.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.4 mg
60.5%
Whole Microwaved Potatoes have 1.3904761904762 mg of Manganese per 500 calories, which is 60.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus500 mg
71.4%
Whole Microwaved Potatoes have 500 mg of Phosphorus per 500 calories, which is 71.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2129 mg
62.6%
Whole Microwaved Potatoes have 2128.5714285714 mg of Potassium per 500 calories, which is 62.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.9 μg
3.46%
Whole Microwaved Potatoes have 1.9047619047619 μg of Selenium per 500 calories, which is 3.46% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium38 mg
2.54%
Whole Microwaved Potatoes have 38.095238095238 mg of Sodium per 500 calories, which is 2.54% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.7 mg
15.6%
Whole Microwaved Potatoes have 1.7142857142857 mg of Zinc per 500 calories, which is 15.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water343 g
9.27%
Whole Microwaved Potatoes have 343.04761904762 g of Water per 500 calories, which is 9.27% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Whole Microwaved Potatoes:
Minerals in 500 calories of Whole Microwaved Potatoes:
Macronutrients in 500 calories of Whole Microwaved Potatoes:



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