Nutrients in 5 ounces of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

5 oz ▼

Macro Nutrients

Potatoes

Energy109 kcal

3.76%

Raw Whole Potatoes have 109.145575 kcal of Energy per 5 ounces, which is 3.76% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.13 g

0.13%

Raw Whole Potatoes have 0.12757275 g of Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.035 g

0.11%

Raw Whole Potatoes have 0.035436875 g of Saturated Fat per 5 ounces, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.014 g

0.89%

Raw Whole Potatoes have 0.01417475 g of Omega 3 per 5 ounces, which is 0.89% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.045 g

0.27%

Raw Whole Potatoes have 0.0453592 g of Omega 6 per 5 ounces, which is 0.27% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.8 g

19%

Raw Whole Potatoes have 24.79163775 g of Carbohydrate per 5 ounces, which is 19% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.16 g

1.6%

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

Raw Whole Potatoes have 1.1623295 g of Sugars per 5 ounces, which is 1.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.37 g

0.51%

≤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 0.3685435 g of Fructose per 5 ounces, which is 0.51% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.44 g

Raw Whole Potatoes have 0.43941725 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.24 g

Raw Whole Potatoes have 0.24097075 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.98 g

7.83%

Raw Whole Potatoes have 2.9766975 g of Fiber per 5 ounces, which is 7.83% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.9 g

5.2%

Raw Whole Potatoes have 2.90582375 g of Protein per 5 ounces, which is 5.2% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.11 mg

9.57%

Thiamine

Raw Whole Potatoes have 0.114815475 mg of Vitamin B1 per 5 ounces, which is 9.57% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg

3.5%

Riboflavin

Raw Whole Potatoes have 0.0453592 mg of Vitamin B2 per 5 ounces, which is 3.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.5 mg

9.4%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 1.503940975 mg of Vitamin B3 per 5 ounces, which is 9.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.42 mg

8.36%

Pantothenic acid

Raw Whole Potatoes have 0.418155125 mg of Vitamin B5 per 5 ounces, which is 8.36% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.42 mg

32.5%

Pyridoxine

Raw Whole Potatoes have 0.42240755 mg of Vitamin B6 per 5 ounces, which is 32.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B921.3 μg

5.3%

Folates and Folic Acid

Raw Whole Potatoes have 21.262125 μg of Vitamin B9 per 5 ounces, which is 5.3% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C28 mg

31%

Ascorbic acid

Raw Whole Potatoes have 27.9242575 mg of Vitamin C per 5 ounces, which is 31% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.014 mg

0.094%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.01417475 mg of Vitamin E per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.83 μg

2.36%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 2.83495 μg of Vitamin K per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium17 mg

1.7%

Raw Whole Potatoes have 17.0097 mg of Calcium per 5 ounces, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.3%

Raw Whole Potatoes have 0.15592225 mg of Copper per 5 ounces, which is 17.3% 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

Iron1.15 mg

14.4%

Raw Whole Potatoes have 1.14815475 mg of Iron per 5 ounces, which is 14.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32.6 mg

7.76%

Raw Whole Potatoes have 32.601925 mg of Magnesium per 5 ounces, which is 7.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.22 mg

9.43%

Raw Whole Potatoes have 0.216873675 mg of Manganese per 5 ounces, which is 9.43% 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

Phosphorus80.8 mg

11.5%

Raw Whole Potatoes have 80.796075 mg of Phosphorus per 5 ounces, which is 11.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium602 mg

17.7%

Raw Whole Potatoes have 602.426875 mg of Potassium per 5 ounces, which is 17.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.57 μg

1.03%

Raw Whole Potatoes have 0.56699 μg of Selenium per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium8.5 mg

0.57%

Raw Whole Potatoes have 8.50485 mg of Sodium per 5 ounces, which is 0.57% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.87%

Raw Whole Potatoes have 0.4252425 mg of Zinc per 5 ounces, which is 3.87% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water112 g

3.04%

Raw Whole Potatoes have 112.33489375 g of Water per 5 ounces, which is 3.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Whole Potatoes:

5 ounces of Potatoes is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1, Vitamin B3 and Vitamin B5.
It also has some Vitamin B2 and Vitamin B9.
While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 5 ounces of Raw Whole Potatoes:

5 ounces of Potatoes has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It has some Zinc.
While 5 ounces of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 5 ounces of Raw Whole Potatoes:

5 ounces of Potatoes has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 5 ounces of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.

Compare Raw Whole Potatoes with:

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

Food Info

Nutrients in 5 ounces of Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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