Nutrients in 100 grams of Potatoes

Raw Whole Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

100 g ▼

Macro Nutrients

Potatoes

Energy77 kcal

2.66%

Raw Whole Potatoes have 77 kcal of Energy per 100 grams, which is 2.66% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.09 g

0.093%

Raw Whole Potatoes have 0.09 g of Fat per 100 grams, which is 0.093% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.025 g

0.078%

Raw Whole Potatoes have 0.025 g of Saturated Fat per 100 grams, which is 0.078% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.63%

Raw Whole Potatoes have 0.01 g of Omega 3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.032 g

0.19%

Raw Whole Potatoes have 0.032 g of Omega 6 per 100 grams, which is 0.19% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate17.5 g

13.5%

Raw Whole Potatoes have 17.49 g of Carbohydrate per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.82 g

1.13%

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

Raw Whole Potatoes have 0.82 g of Sugars per 100 grams, which is 1.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.26 g

0.36%

≤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 0.26 g of Fructose per 100 grams, which is 0.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.31 g

Raw Whole Potatoes have 0.31 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.17 g

Raw Whole Potatoes have 0.17 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.1 g

5.53%

Raw Whole Potatoes have 2.1 g of Fiber per 100 grams, which is 5.53% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.05 g

3.66%

Raw Whole Potatoes have 2.05 g of Protein per 100 grams, which is 3.66% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.081 mg

6.75%

Thiamine

Raw Whole Potatoes have 0.081 mg of Vitamin B1 per 100 grams, which is 6.75% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.032 mg

2.46%

Riboflavin

Raw Whole Potatoes have 0.032 mg of Vitamin B2 per 100 grams, which is 2.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.06 mg

6.63%

Niacin, nicotinic acid, niacinamide

Raw Whole Potatoes have 1.061 mg of Vitamin B3 per 100 grams, which is 6.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.3 mg

5.9%

Pantothenic acid

Raw Whole Potatoes have 0.295 mg of Vitamin B5 per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Raw Whole Potatoes have 0.298 mg of Vitamin B6 per 100 grams, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915 μg

3.75%

Folates and Folic Acid

Raw Whole Potatoes have 15 μg of Vitamin B9 per 100 grams, which is 3.75% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19.7 mg

22%

Ascorbic acid

Raw Whole Potatoes have 19.7 mg of Vitamin C per 100 grams, which is 22% 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 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.01 mg

0.067%

Tocopherols and Tocotrienols

Raw Whole Potatoes have 0.01 mg of Vitamin E per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2 μg

1.67%

Phytomenadione or phylloquinone

Raw Whole Potatoes have 2 μg of Vitamin K per 100 grams, which is 1.67% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Potatoes

Calcium12 mg

1.2%

Raw Whole Potatoes have 12 mg of Calcium per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12.2%

Raw Whole Potatoes have 0.11 mg of Copper per 100 grams, which is 12.2% 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

Iron0.81 mg

10%

Raw Whole Potatoes have 0.81 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium23 mg

5.48%

Raw Whole Potatoes have 23 mg of Magnesium per 100 grams, which is 5.48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.15 mg

6.65%

Raw Whole Potatoes have 0.153 mg of Manganese per 100 grams, which is 6.65% 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

Phosphorus57 mg

8.14%

Raw Whole Potatoes have 57 mg of Phosphorus per 100 grams, which is 8.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium425 mg

12.5%

Raw Whole Potatoes have 425 mg of Potassium per 100 grams, which is 12.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.4 μg

0.73%

Raw Whole Potatoes have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6 mg

0.4%

Raw Whole Potatoes have 6 mg of Sodium per 100 grams, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.3 mg

2.73%

Raw Whole Potatoes have 0.3 mg of Zinc per 100 grams, which is 2.73% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water79.3 g

2.14%

Raw Whole Potatoes have 79.25 g of Water per 100 grams, which is 2.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Raw Whole Potatoes:

100 grams of Potatoes is an excellent source of Vitamin B6 and Vitamin C.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 100 grams of Raw Whole Potatoes:

100 grams of Potatoes has a good amount of Copper, Iron, Phosphorus and Potassium.
It has some Magnesium, Manganese and Zinc.
While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 100 grams of Raw Whole Potatoes:

100 grams of Potatoes has a good amount of Carbohydrate.
It has some Fiber and Protein.
While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3, 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 100 grams of Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole Potatoes with: