Nutrients in 500 calories of Russet Potatoes

Raw Whole Russet Potatoes (Solanum tuberosum).

Weight per 500 Calories

Russet Potatoes

633g

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

Macros Ratio

Protein Fat Carbs

10%

89%

500 kcal ▼

Macro Nutrients

Russet Potatoes

Energy500 kcal

17.2%

Raw 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

Fat0.51 g

0.52%

Raw Whole Russet Potatoes have 0.50632911392405 g of Fat per 500 calories, which is 0.52% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Raw Whole Russet Potatoes have 0.16455696202532 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 30.063 g

3.96%

Raw Whole Russet Potatoes have 0.063291139240506 g of Omega 3 per 500 calories, which is 3.96% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.2 g

1.2%

Raw Whole Russet Potatoes have 0.20253164556962 g of Omega 6 per 500 calories, which is 1.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

88%

Raw Whole Russet Potatoes have 114.36708860759 g of Carbohydrate per 500 calories, which is 88% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars3.92 g

5.4%

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

Raw Whole Russet Potatoes have 3.9240506329114 g of Sugars per 500 calories, which is 5.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.46 g

≤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 1.4556962025316 g of Fructose per 500 calories, which is 2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.6 g

Raw Whole Russet Potatoes have 1.5822784810127 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.82 g

Raw Whole Russet Potatoes have 0.82278481012658 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber8.23 g

21.7%

Raw Whole Russet Potatoes have 8.2278481012658 g of Fiber per 500 calories, which is 21.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.5 g

24%

Raw Whole Russet Potatoes have 13.544303797468 g of Protein per 500 calories, which is 24% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg

43.2%

Thiamine

Raw Whole Russet Potatoes have 0.51898734177215 mg of Vitamin B1 per 500 calories, which is 43.2% 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 Russet Potatoes have 0.20886075949367 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 B36.55 mg

41%

Niacin, nicotinic acid, niacinamide

Raw Whole Russet Potatoes have 6.5506329113924 mg of Vitamin B3 per 500 calories, which is 41% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.9 mg

38%

Pantothenic acid

Raw Whole Russet Potatoes have 1.9050632911392 mg of Vitamin B5 per 500 calories, which is 38% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.2 mg

168%

Pyridoxine

Raw Whole Russet Potatoes have 2.1835443037975 mg of Vitamin B6 per 500 calories, which is 168% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B988.6 μg

22%

Folates and Folic Acid

Raw Whole Russet Potatoes have 88.607594936709 μg of Vitamin B9 per 500 calories, which is 22% 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 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 C36 mg

40%

Ascorbic acid

Raw Whole Russet Potatoes have 36.075949367089 mg of Vitamin C per 500 calories, which is 40% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.063 mg

0.42%

Tocopherols and Tocotrienols

Raw Whole Russet Potatoes have 0.063291139240506 mg of Vitamin E per 500 calories, which is 0.42% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.4 μg

9.5%

Phytomenadione or phylloquinone

Raw Whole Russet Potatoes have 11.392405063291 μg of Vitamin K per 500 calories, which is 9.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Russet Potatoes

Calcium82.3 mg

8.23%

Raw Whole Russet Potatoes have 82.278481012658 mg of Calcium per 500 calories, which is 8.23% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.65 mg

72.4%

Raw Whole Russet Potatoes have 0.65189873417722 mg of Copper per 500 calories, which is 72.4% 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

Iron5.44 mg

68%

Raw Whole Russet Potatoes have 5.4430379746835 mg of Iron per 500 calories, which is 68% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium146 mg

34.7%

Raw Whole Russet Potatoes have 145.56962025316 mg of Magnesium per 500 calories, which is 34.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.99 mg

43.2%

Raw Whole Russet Potatoes have 0.99367088607595 mg of Manganese per 500 calories, which is 43.2% 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

Phosphorus348 mg

49.7%

Raw Whole Russet Potatoes have 348.10126582278 mg of Phosphorus per 500 calories, which is 49.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2639 mg

77.6%

Raw Whole Russet Potatoes have 2639.2405063291 mg of Potassium per 500 calories, which is 77.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.53 μg

4.6%

Raw Whole Russet Potatoes have 2.5316455696203 μg of Selenium per 500 calories, which is 4.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium31.6 mg

2.1%

Raw Whole Russet Potatoes have 31.645569620253 mg of Sodium per 500 calories, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.84 mg

16.7%

Raw Whole Russet Potatoes have 1.8354430379747 mg of Zinc per 500 calories, which is 16.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water497 g

13.4%

Raw Whole Russet Potatoes have 497.3417721519 g of Water per 500 calories, which is 13.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Whole Russet Potatoes:

500 calories of 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.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 500 calories of Raw Whole Russet Potatoes:

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

Macronutrients in 500 calories of Raw Whole Russet Potatoes:

500 calories of Russet Potatoes has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Omega 3 and Sugars.
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 Russet Potatoes with:

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

Food Info

Nutrients in 500 calories of Russet Potatoes

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole Russet Potatoes with: