Nutrients in 7 ounces of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

7 oz ▼

Macro Nutrients

Potatoes

Energy153 kcal

5.27%

Raw Whole Potatoes have 152.803805 kcal of Energy per 7 ounces, which is 5.27% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.18 g

0.18%

Raw Whole Potatoes have 0.17860185 g of Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.05 g

0.16%

Raw Whole Potatoes have 0.049611625 g of Saturated Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.02 g

1.24%

Raw Whole Potatoes have 0.01984465 g of Omega 3 per 7 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.064 g

0.37%

Raw Whole Potatoes have 0.06350288 g of Omega 6 per 7 ounces, which is 0.37% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate34.7 g

26.7%

Raw Whole Potatoes have 34.70829285 g of Carbohydrate per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.63 g

2.24%

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

Raw Whole Potatoes have 1.6272613 g of Sugars per 7 ounces, which is 2.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.52 g

0.71%

≤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 0.5159609 g of Fructose per 7 ounces, which is 0.71% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.62 g

Raw Whole Potatoes have 0.61518415 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.34 g

Raw Whole Potatoes have 0.33735905 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.17 g

11%

Raw Whole Potatoes have 4.1673765 g of Fiber per 7 ounces, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.07 g

7.26%

Raw Whole Potatoes have 4.06815325 g of Protein per 7 ounces, which is 7.26% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.16 mg

13.4%

Thiamine

Raw Whole Potatoes have 0.160741665 mg of Vitamin B1 per 7 ounces, which is 13.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Raw Whole Potatoes have 0.06350288 mg of Vitamin B2 per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.1 mg

13%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 2.105517365 mg of Vitamin B3 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.59 mg

11.7%

Pantothenic acid

Raw Whole Potatoes have 0.585417175 mg of Vitamin B5 per 7 ounces, which is 11.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.59 mg

45.5%

Pyridoxine

Raw Whole Potatoes have 0.59137057 mg of Vitamin B6 per 7 ounces, which is 45.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B929.8 μg

7.44%

Folates and Folic Acid

Raw Whole Potatoes have 29.766975 μg of Vitamin B9 per 7 ounces, which is 7.44% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C39 mg

43.4%

Ascorbic acid

Raw Whole Potatoes have 39.0939605 mg of Vitamin C per 7 ounces, which is 43.4% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.02 mg

0.13%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.01984465 mg of Vitamin E per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3.97 μg

3.3%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 3.96893 μg of Vitamin K per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium24 mg

2.4%

Raw Whole Potatoes have 23.81358 mg of Calcium per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.22 mg

24.3%

Raw Whole Potatoes have 0.21829115 mg of Copper per 7 ounces, which is 24.3% 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

Iron1.6 mg

20%

Raw Whole Potatoes have 1.60741665 mg of Iron per 7 ounces, which is 20% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium45.6 mg

11%

Raw Whole Potatoes have 45.642695 mg of Magnesium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.3 mg

13.2%

Raw Whole Potatoes have 0.303623145 mg of Manganese per 7 ounces, which is 13.2% 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

Phosphorus113 mg

16%

Raw Whole Potatoes have 113.114505 mg of Phosphorus per 7 ounces, which is 16% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium843 mg

25%

Raw Whole Potatoes have 843.397625 mg of Potassium per 7 ounces, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.79 μg

1.44%

Raw Whole Potatoes have 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.79%

Raw Whole Potatoes have 11.90679 mg of Sodium per 7 ounces, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.6 mg

5.4%

Raw Whole Potatoes have 0.5953395 mg of Zinc per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water157 g

4.25%

Raw Whole Potatoes have 157.26885125 g of Water per 7 ounces, which is 4.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Whole Potatoes:

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

Minerals in 7 ounces of Raw Whole Potatoes:

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

Macronutrients in 7 ounces of Raw Whole Potatoes:

7 ounces of Potatoes is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
While 7 ounces of product has trace amounts of Omega 3, Sugars and Fructose, it has no Fat, Saturated Fat, Omega 6, Glucose and Sucrose.

Compare Raw Whole Potatoes with:

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

Food Info

Nutrients in 7 ounces of Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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