Nutrients in 500 calories of Baked Russet Potatoes

Baked Whole Russet Potatoes.

Weight per 500 Calories

Baked Russet Potatoes

526g

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

Macros Ratio

Protein Fat Carbs

11%

88%

500 kcal ▼

Macro Nutrients

Baked Russet Potatoes

Energy500 kcal

17.2%

Baked Whole Russet 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

Fat0.68 g

0.71%

Baked Whole Russet Potatoes have 0.68421052631579 g of Fat per 500 calories, which is 0.71% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.53%

Baked Whole Russet Potatoes have 0.16842105263158 g of Saturated Fat per 500 calories, which is 0.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.068 g

4.28%

Baked Whole Russet Potatoes have 0.068421052631579 g of Omega 3 per 500 calories, which is 4.28% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.22 g

1.27%

Baked Whole Russet Potatoes have 0.21578947368421 g of Omega 6 per 500 calories, which is 1.27% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate113 g

87%

Baked Whole Russet Potatoes have 112.84210526316 g of Carbohydrate per 500 calories, which is 87% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5.7 g

7.84%

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

Baked Whole Russet Potatoes have 5.6842105263158 g of Sugars per 500 calories, which is 7.84% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.7 g

2.32%

≤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 1.6842105263158 g of Fructose per 500 calories, which is 2.32% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.95 g

Baked Whole Russet Potatoes have 1.9473684210526 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.05 g

Baked Whole Russet Potatoes have 2.0526315789474 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12 g

32%

Baked Whole Russet Potatoes have 12.105263157895 g of Fiber per 500 calories, which is 32% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein14 g

24.7%

Baked Whole Russet Potatoes have 13.842105263158 g of Protein per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Russet Potatoes

Vitamin A5.26 μg

0.58%

RAE, retinol activity equivalents

Baked Whole Russet Potatoes have 5.2631578947368 μg of Vitamin A per 500 calories, which is 0.58% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

29.4%

Thiamine

Baked Whole Russet Potatoes have 0.35263157894737 mg of Vitamin B1 per 500 calories, which is 29.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19.4%

Riboflavin

Baked Whole Russet Potatoes have 0.25263157894737 mg of Vitamin B2 per 500 calories, which is 19.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.1 mg

44.3%

Niacin, nicotinic acid, niacinamide

Baked Whole Russet Potatoes have 7.0947368421053 mg of Vitamin B3 per 500 calories, which is 44.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52 mg

40%

Pantothenic acid

Baked Whole Russet Potatoes have 2 mg of Vitamin B5 per 500 calories, which is 40% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.86 mg

143%

Pyridoxine

Baked Whole Russet Potatoes have 1.8631578947368 mg of Vitamin B6 per 500 calories, which is 143% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9137 μg

34.2%

Folates and Folic Acid

Baked Whole Russet Potatoes have 136.84210526316 μg of Vitamin B9 per 500 calories, which is 34.2% 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 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 C43.7 mg

48.5%

Ascorbic acid

Baked Whole Russet Potatoes have 43.684210526316 mg of Vitamin C per 500 calories, which is 48.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.37 mg

2.46%

Tocopherols and Tocotrienols

Baked Whole Russet Potatoes have 0.36842105263158 mg of Vitamin E per 500 calories, which is 2.46% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.5 μg

8.77%

Phytomenadione or phylloquinone

Baked Whole Russet Potatoes have 10.526315789474 μg of Vitamin K per 500 calories, which is 8.77% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Russet Potatoes

Calcium95 mg

9.47%

Baked Whole Russet Potatoes have 94.736842105263 mg of Calcium per 500 calories, which is 9.47% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.56 mg

62.6%

Baked Whole Russet Potatoes have 0.56315789473684 mg of Copper per 500 calories, which is 62.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride238 μg

5.95%

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

Baked Whole Russet Potatoes have 237.89473684211 μg of Fluoride per 500 calories, which is 5.95% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron5.63 mg

70.4%

Baked Whole Russet Potatoes have 5.6315789473684 mg of Iron per 500 calories, which is 70.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium158 mg

37.6%

Baked Whole Russet Potatoes have 157.89473684211 mg of Magnesium per 500 calories, which is 37.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

52%

Baked Whole Russet Potatoes have 1.2 mg of Manganese per 500 calories, which is 52% 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

Phosphorus374 mg

53.4%

Baked Whole Russet Potatoes have 373.68421052632 mg of Phosphorus per 500 calories, which is 53.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2895 mg

85%

Baked Whole Russet Potatoes have 2894.7368421053 mg of Potassium per 500 calories, which is 85% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.63 μg

4.8%

Baked Whole Russet Potatoes have 2.6315789473684 μg of Selenium per 500 calories, which is 4.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium73.7 mg

4.9%

Baked Whole Russet Potatoes have 73.684210526316 mg of Sodium per 500 calories, which is 4.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.84 mg

16.7%

Baked Whole Russet Potatoes have 1.8421052631579 mg of Zinc per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water392 g

10.6%

Baked Whole Russet Potatoes have 391.84210526316 g of Water per 500 calories, which is 10.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Baked Whole Russet Potatoes:

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

Minerals in 500 calories of Baked Whole Russet Potatoes:

500 calories of Baked Russet 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 Fluoride, Selenium and Sodium.

Macronutrients in 500 calories of Baked Whole Russet Potatoes:

500 calories of Baked Russet 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 Fat, Omega 6 and Fructose, it has no Saturated Fat, Glucose and Sucrose.

Compare Baked Whole Russet Potatoes with:

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

Food Info

Nutrients in 500 calories of Baked Russet Potatoes

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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