Nutrients in 500 calories of Potato Skin

Raw Potato Skin (Solanum tuberosum).

Weight per 500 Calories

Potato Skin

862g

Raw Potato Skin has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

17%

82%

500 kcal ▼

Macro Nutrients

Potato Skin

Energy500 kcal

17.2%

Raw Potato Skin has 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

Fat0.86 g

0.89%

Raw Potato Skin has 0.86206896551724 g of Fat per 500 calories, which is 0.89% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.7%

Raw Potato Skin has 0.22413793103448 g of Saturated Fat per 500 calories, which is 0.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.086 g

5.4%

Raw Potato Skin has 0.086206896551724 g of Omega 3 per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.62%

Raw Potato Skin has 0.27586206896552 g of Omega 6 per 500 calories, which is 1.62% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Potato Skin has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate107 g

82.5%

Raw Potato Skin has 107.24137931034 g of Carbohydrate per 500 calories, which is 82.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

Fructose

≤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

No information available

Sucrose

No information available

Fiber21.6 g

56.7%

Raw Potato Skin has 21.551724137931 g of Fiber per 500 calories, which is 56.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein22 g

39.6%

Raw Potato Skin has 22.155172413793 g of Protein per 500 calories, which is 39.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Potato Skin

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Potato Skin has 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 B10.18 mg

15%

Thiamine

Raw Potato Skin has 0.18103448275862 mg of Vitamin B1 per 500 calories, which is 15% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.33 mg

25%

Riboflavin

Raw Potato Skin has 0.32758620689655 mg of Vitamin B2 per 500 calories, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.9 mg

55.7%

Niacin, nicotinic acid, niacinamide

Raw Potato Skin has 8.9051724137931 mg of Vitamin B3 per 500 calories, which is 55.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.6 mg

52%

Pantothenic acid

Raw Potato Skin has 2.6034482758621 mg of Vitamin B5 per 500 calories, which is 52% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.06 mg

158%

Pyridoxine

Raw Potato Skin has 2.0603448275862 mg of Vitamin B6 per 500 calories, which is 158% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9147 μg

36.6%

Folates and Folic Acid

Raw Potato Skin has 146.55172413793 μg of Vitamin B9 per 500 calories, which is 36.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Potato Skin has 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 C98 mg

109%

Ascorbic acid

Raw Potato Skin has 98.275862068966 mg of Vitamin C per 500 calories, which is 109% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Potato Skin has 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

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Potato Skin

Calcium259 mg

26%

Raw Potato Skin has 258.62068965517 mg of Calcium per 500 calories, which is 26% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.65 mg

405%

Raw Potato Skin has 3.6465517241379 mg of Copper per 500 calories, which is 405% 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

Iron28 mg

349%

Raw Potato Skin has 27.931034482759 mg of Iron per 500 calories, which is 349% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium198 mg

47.2%

Raw Potato Skin has 198.27586206897 mg of Magnesium per 500 calories, which is 47.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese5.2 mg

226%

Raw Potato Skin has 5.1896551724138 mg of Manganese per 500 calories, which is 226% 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

Phosphorus328 mg

46.8%

Raw Potato Skin has 327.58620689655 mg of Phosphorus per 500 calories, which is 46.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3560 mg

105%

Raw Potato Skin has 3560.3448275862 mg of Potassium per 500 calories, which is 105% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.6 μg

4.7%

Raw Potato Skin has 2.5862068965517 μg of Selenium per 500 calories, which is 4.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium86.2 mg

5.75%

Raw Potato Skin has 86.206896551724 mg of Sodium per 500 calories, which is 5.75% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3 mg

27.4%

Raw Potato Skin has 3.0172413793103 mg of Zinc per 500 calories, which is 27.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water718 g

19.4%

Raw Potato Skin has 718.01724137931 g of Water per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Potato Skin:

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

Minerals in 500 calories of Raw Potato Skin:

500 calories of Potato Skin has outstanding amounts of Copper, Iron, Manganese and Potassium.
It is an excellent source of Calcium, Magnesium, Phosphorus and Zinc.
It also has some Selenium and Sodium.

Macronutrients in 500 calories of Raw Potato Skin:

500 calories of Potato Skin has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 3.
The product has trace amounts of Fat, Saturated Fat and Omega 6.

Compare Raw Potato Skin with:

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

Food Info

Nutrients in 500 calories of Potato Skin

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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