Nutrients in 1 kilogram of White Potatoes

Raw Whole White Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs

10%

89%

1 kg ▼

Macro Nutrients

White Potatoes

Energy690 kcal

23.8%

Raw Whole White Potatoes have 690 kcal of Energy per 1 kilogram, which is 23.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.03%

Raw Whole White Potatoes have 1 g of Fat per 1 kilogram, which is 1.03% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.26 g

0.81%

Raw Whole White Potatoes have 0.26 g of Saturated Fat per 1 kilogram, which is 0.81% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.1 g

6.25%

Raw Whole White Potatoes have 0.1 g of Omega 3 per 1 kilogram, which is 6.25% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Raw Whole White Potatoes have 0.32 g of Omega 6 per 1 kilogram, which is 1.9% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Whole White Potatoes have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate157 g

121%

Raw Whole White Potatoes have 157.1 g of Carbohydrate per 1 kilogram, which is 121% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars11.5 g

16%

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

Raw Whole White Potatoes have 11.5 g of Sugars per 1 kilogram, which is 16% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.4 g

4.7%

≤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 White Potatoes have 3.4 g of Fructose per 1 kilogram, which is 4.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose5.3 g

Raw Whole White Potatoes have 5.3 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.8 g

Raw Whole White Potatoes have 2.8 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber24 g

63%

Raw Whole White Potatoes have 24 g of Fiber per 1 kilogram, which is 63% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17 g

30%

Raw Whole White Potatoes have 16.8 g of Protein per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole White Potatoes have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.71 mg

59%

Thiamine

Raw Whole White Potatoes have 0.71 mg of Vitamin B1 per 1 kilogram, which is 59% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.34 mg

26%

Riboflavin

Raw Whole White Potatoes have 0.34 mg of Vitamin B2 per 1 kilogram, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310.7 mg

66.6%

Niacin, nicotinic acid, niacinamide

Raw Whole White Potatoes have 10.66 mg of Vitamin B3 per 1 kilogram, which is 66.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.8 mg

56.2%

Pantothenic acid

Raw Whole White Potatoes have 2.81 mg of Vitamin B5 per 1 kilogram, which is 56.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.03 mg

156%

Pyridoxine

Raw Whole White Potatoes have 2.03 mg of Vitamin B6 per 1 kilogram, which is 156% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9180 μg

45%

Folates and Folic Acid

Raw Whole White Potatoes have 180 μg of Vitamin B9 per 1 kilogram, which is 45% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Whole White Potatoes have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C91 mg

101%

Ascorbic acid

Raw Whole White Potatoes have 91 mg of Vitamin C per 1 kilogram, which is 101% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Whole White Potatoes have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.1 mg

0.67%

Tocopherols and Tocotrienols

Raw Whole White Potatoes have 0.1 mg of Vitamin E per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K16 μg

13.3%

Phytomenadione or phylloquinone

Raw Whole White Potatoes have 16 μg of Vitamin K per 1 kilogram, which is 13.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Potatoes

Calcium90 mg

Raw Whole White Potatoes have 90 mg of Calcium per 1 kilogram, which is 9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.16 mg

129%

Raw Whole White Potatoes have 1.16 mg of Copper per 1 kilogram, which is 129% 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

Iron5.2 mg

65%

Raw Whole White Potatoes have 5.2 mg of Iron per 1 kilogram, which is 65% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium210 mg

50%

Raw Whole White Potatoes have 210 mg of Magnesium per 1 kilogram, which is 50% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.45 mg

63%

Raw Whole White Potatoes have 1.45 mg of Manganese per 1 kilogram, which is 63% 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

Phosphorus620 mg

88.6%

Raw Whole White Potatoes have 620 mg of Phosphorus per 1 kilogram, which is 88.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4070 mg

120%

Raw Whole White Potatoes have 4070 mg of Potassium per 1 kilogram, which is 120% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.45%

Raw Whole White Potatoes have 3 μg of Selenium per 1 kilogram, which is 5.45% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium160 mg

10.7%

Raw Whole White Potatoes have 160 mg of Sodium per 1 kilogram, which is 10.7% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.9 mg

26.4%

Raw Whole White Potatoes have 2.9 mg of Zinc per 1 kilogram, which is 26.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water816 g

22%

Raw Whole White Potatoes have 815.8 g of Water per 1 kilogram, which is 22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Whole White Potatoes:

1 kilogram of White Potatoes has outstanding amounts of Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
It also has a good amount of Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 1 kilogram of Raw Whole White Potatoes:

1 kilogram of White Potatoes has outstanding amounts of Copper, Phosphorus and Potassium.
It is an excellent source of Iron, Magnesium, Manganese and Zinc.
It also has a good amount of Calcium and Sodium.
This vegetable has some Selenium.

Macronutrients in 1 kilogram of Raw Whole White Potatoes:

1 kilogram of White Potatoes has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Sugars.
This vegetable has some Omega 3 and Fructose.
While 1 kilogram of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Raw Whole White Potatoes with:

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

Food Info

Nutrients in 1 kilogram of White Potatoes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole White Potatoes with: