Nutrients in 300 calories of White Potatoes

Raw Whole White Potatoes (Solanum tuberosum).

Weight per 300 Calories

White Potatoes

435g

Raw Whole White Potatoes has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

89%

300 kcal ▼

Macro Nutrients

White Potatoes

Energy300 kcal

10.3%

Raw Whole White Potatoes have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.43 g

0.45%

Raw Whole White Potatoes have 0.43478260869565 g of Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Raw Whole White Potatoes have 0.11304347826087 g of Saturated Fat per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.043 g

2.7%

Raw Whole White Potatoes have 0.043478260869565 g of Omega 3 per 300 calories, which is 2.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.14 g

0.82%

Raw Whole White Potatoes have 0.13913043478261 g of Omega 6 per 300 calories, which is 0.82% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68.3 g

52.5%

Raw Whole White Potatoes have 68.304347826087 g of Carbohydrate per 300 calories, which is 52.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars5 g

6.9%

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

Raw Whole White Potatoes have 5 g of Sugars per 300 calories, which is 6.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.48 g

2.04%

≤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 1.4782608695652 g of Fructose per 300 calories, which is 2.04% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose2.3 g

Raw Whole White Potatoes have 2.304347826087 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.2 g

Raw Whole White Potatoes have 1.2173913043478 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber10.4 g

27.5%

Raw Whole White Potatoes have 10.434782608696 g of Fiber per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.3 g

13%

Raw Whole White Potatoes have 7.304347826087 g of Protein per 300 calories, which is 13% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.31 mg

25.7%

Thiamine

Raw Whole White Potatoes have 0.30869565217391 mg of Vitamin B1 per 300 calories, which is 25.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.4%

Riboflavin

Raw Whole White Potatoes have 0.14782608695652 mg of Vitamin B2 per 300 calories, which is 11.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.63 mg

29%

Niacin, nicotinic acid, niacinamide

Raw Whole White Potatoes have 4.6347826086957 mg of Vitamin B3 per 300 calories, which is 29% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.22 mg

24.4%

Pantothenic acid

Raw Whole White Potatoes have 1.2217391304348 mg of Vitamin B5 per 300 calories, which is 24.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.88 mg

68%

Pyridoxine

Raw Whole White Potatoes have 0.88260869565217 mg of Vitamin B6 per 300 calories, which is 68% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B978.3 μg

19.6%

Folates and Folic Acid

Raw Whole White Potatoes have 78.260869565217 μg of Vitamin B9 per 300 calories, which is 19.6% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C39.6 mg

44%

Ascorbic acid

Raw Whole White Potatoes have 39.565217391304 mg of Vitamin C per 300 calories, which is 44% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.043 mg

0.29%

Tocopherols and Tocotrienols

Raw Whole White Potatoes have 0.043478260869565 mg of Vitamin E per 300 calories, which is 0.29% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K6.96 μg

5.8%

Phytomenadione or phylloquinone

Raw Whole White Potatoes have 6.9565217391304 μg of Vitamin K per 300 calories, which is 5.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Potatoes

Calcium39 mg

3.9%

Raw Whole White Potatoes have 39.130434782609 mg of Calcium per 300 calories, which is 3.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.5 mg

56%

Raw Whole White Potatoes have 0.50434782608696 mg of Copper per 300 calories, which is 56% 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

Iron2.26 mg

28.3%

Raw Whole White Potatoes have 2.2608695652174 mg of Iron per 300 calories, which is 28.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Whole White Potatoes have 91.304347826087 mg of Magnesium per 300 calories, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.63 mg

27.4%

Raw Whole White Potatoes have 0.6304347826087 mg of Manganese per 300 calories, which is 27.4% 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

Phosphorus270 mg

38.5%

Raw Whole White Potatoes have 269.5652173913 mg of Phosphorus per 300 calories, which is 38.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1770 mg

52%

Raw Whole White Potatoes have 1769.5652173913 mg of Potassium per 300 calories, which is 52% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.3 μg

2.37%

Raw Whole White Potatoes have 1.304347826087 μg of Selenium per 300 calories, which is 2.37% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium69.6 mg

4.64%

Raw Whole White Potatoes have 69.565217391304 mg of Sodium per 300 calories, which is 4.64% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.26 mg

11.5%

Raw Whole White Potatoes have 1.2608695652174 mg of Zinc per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water355 g

9.6%

Raw Whole White Potatoes have 354.69565217391 g of Water per 300 calories, which is 9.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Whole White Potatoes:

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

Minerals in 300 calories of Raw Whole White Potatoes:

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

Macronutrients in 300 calories of Raw Whole White Potatoes:

300 calories of White Potatoes is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Omega 3 and Sugars.
While 300 calories of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, 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 300 calories of White Potatoes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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