Raw Whole Russet Potatoes have 156.772735 kcal of Energy per 7 ounces, which is 5.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Raw Whole Russet Potatoes have 0.05159609 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
Raw Whole Russet 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
Raw Whole Russet 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
Raw Whole Russet Potatoes have 35.85928255 g of Carbohydrate per 7 ounces, which is 27.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Whole Russet Potatoes have 1.2303683 g of Sugars per 7 ounces, which is 1.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
≤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 0.45642695 g of Fructose per 7 ounces, which is 0.63% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Raw Whole Russet Potatoes have 2.5798045 g of Fiber per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Raw Whole Russet Potatoes have 4.2467551 g of Protein per 7 ounces, which is 7.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years Buy premium vegan protein powder
Raw Whole Russet 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 Buy Preformed Vegan Vitamin A
Raw Whole Russet Potatoes have 0.16272613 mg of Vitamin B1 per 7 ounces, which is 13.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Raw Whole Russet Potatoes have 0.065487345 mg of Vitamin B2 per 7 ounces, which is 5.04% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Raw Whole Russet Potatoes have 2.053921275 mg of Vitamin B3 per 7 ounces, which is 13% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Raw Whole Russet Potatoes have 0.597323965 mg of Vitamin B5 per 7 ounces, which is 12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Raw Whole Russet Potatoes have 0.684640425 mg of Vitamin B6 per 7 ounces, which is 52.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 27.78251 μg of Vitamin B9 per 7 ounces, which is 6.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Raw Whole Russet 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 Buy Vegan Vitamin B12
Raw Whole Russet Potatoes have 11.3114505 mg of Vitamin C per 7 ounces, which is 12.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Raw Whole Russet 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 Buy Vegan Vitamin D
Raw Whole Russet 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
Raw Whole Russet Potatoes have 3.572037 μg of Vitamin K per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years
Raw Whole Russet Potatoes have 25.798045 mg of Calcium per 7 ounces, which is 2.58% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 0.204399895 mg of Copper per 7 ounces, which is 22.7% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 1.7066399 mg of Iron per 7 ounces, which is 21.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Raw Whole Russet 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
Raw Whole Russet Potatoes have 0.311561005 mg of Manganese per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 109.145575 mg of Phosphorus per 7 ounces, which is 15.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 827.521905 mg of Potassium per 7 ounces, which is 24.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Raw Whole Russet 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
Raw Whole Russet Potatoes have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 0.57549485 mg of Zinc per 7 ounces, which is 5.23% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Raw Whole Russet Potatoes have 155.9392597 g of Water per 7 ounces, which is 4.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Raw Whole Russet Potatoes:
7 ounces of Russet Potatoes is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C.
It also has some Vitamin B2, Vitamin B9 and Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.
Minerals in 7 ounces of Raw Whole Russet Potatoes:
7 ounces of Russet Potatoes is an excellent source of Copper, Iron and Potassium.
It has a good amount of Magnesium, Manganese and Phosphorus.
It also has some Calcium and Zinc.
While 7 ounces of product has trace amounts of Selenium, it has no Sodium.
Macronutrients in 7 ounces of Raw Whole Russet Potatoes:
7 ounces of Russet Potatoes is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Fiber.
While 7 ounces of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.