Nutrients in 500 calories of White Potatoes

Raw Whole White Potatoes (Solanum tuberosum).

Weight per 500 Calories

White Potatoes

725g

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

Macros Ratio

Protein Fat Carbs

10%

89%

500 kcal ▼

Macro Nutrients

White Potatoes

Energy500 kcal

17.2%

Raw Whole White Potatoes have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.72 g

0.75%

Raw Whole White Potatoes have 0.72463768115942 g of Fat per 500 calories, which is 0.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.19 g

0.59%

Raw Whole White Potatoes have 0.18840579710145 g of Saturated Fat per 500 calories, which is 0.59% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.072 g

4.53%

Raw Whole White Potatoes have 0.072463768115942 g of Omega 3 per 500 calories, which is 4.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.23 g

1.36%

Raw Whole White Potatoes have 0.23188405797101 g of Omega 6 per 500 calories, which is 1.36% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate114 g

87.6%

Raw Whole White Potatoes have 113.84057971014 g of Carbohydrate per 500 calories, which is 87.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars8.33 g

11.5%

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

Raw Whole White Potatoes have 8.3333333333333 g of Sugars per 500 calories, which is 11.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose2.46 g

3.4%

≤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 2.463768115942 g of Fructose per 500 calories, which is 3.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.84 g

Raw Whole White Potatoes have 3.8405797101449 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.03 g

Raw Whole White Potatoes have 2.0289855072464 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber17.4 g

45.8%

Raw Whole White Potatoes have 17.391304347826 g of Fiber per 500 calories, which is 45.8% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein12 g

21.7%

Raw Whole White Potatoes have 12.173913043478 g of Protein per 500 calories, which is 21.7% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.51 mg

43%

Thiamine

Raw Whole White Potatoes have 0.51449275362319 mg of Vitamin B1 per 500 calories, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.25 mg

19%

Riboflavin

Raw Whole White Potatoes have 0.2463768115942 mg of Vitamin B2 per 500 calories, which is 19% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37.72 mg

48.3%

Niacin, nicotinic acid, niacinamide

Raw Whole White Potatoes have 7.7246376811594 mg of Vitamin B3 per 500 calories, which is 48.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.04 mg

40.7%

Pantothenic acid

Raw Whole White Potatoes have 2.036231884058 mg of Vitamin B5 per 500 calories, which is 40.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.47 mg

113%

Pyridoxine

Raw Whole White Potatoes have 1.4710144927536 mg of Vitamin B6 per 500 calories, which is 113% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9130 μg

32.6%

Folates and Folic Acid

Raw Whole White Potatoes have 130.4347826087 μg of Vitamin B9 per 500 calories, which is 32.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C66 mg

73.3%

Ascorbic acid

Raw Whole White Potatoes have 65.942028985507 mg of Vitamin C per 500 calories, which is 73.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.072 mg

0.48%

Tocopherols and Tocotrienols

Raw Whole White Potatoes have 0.072463768115942 mg of Vitamin E per 500 calories, which is 0.48% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K11.6 μg

9.66%

Phytomenadione or phylloquinone

Raw Whole White Potatoes have 11.594202898551 μg of Vitamin K per 500 calories, which is 9.66% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Potatoes

Calcium65.2 mg

6.52%

Raw Whole White Potatoes have 65.217391304348 mg of Calcium per 500 calories, which is 6.52% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.84 mg

93%

Raw Whole White Potatoes have 0.84057971014493 mg of Copper per 500 calories, which is 93% 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

Iron3.77 mg

47%

Raw Whole White Potatoes have 3.768115942029 mg of Iron per 500 calories, which is 47% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium152 mg

36.2%

Raw Whole White Potatoes have 152.17391304348 mg of Magnesium per 500 calories, which is 36.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.05 mg

45.7%

Raw Whole White Potatoes have 1.0507246376812 mg of Manganese per 500 calories, which is 45.7% 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

Phosphorus449 mg

64%

Raw Whole White Potatoes have 449.27536231884 mg of Phosphorus per 500 calories, which is 64% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2949 mg

86.7%

Raw Whole White Potatoes have 2949.2753623188 mg of Potassium per 500 calories, which is 86.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.17 μg

3.95%

Raw Whole White Potatoes have 2.1739130434783 μg of Selenium per 500 calories, which is 3.95% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium116 mg

7.73%

Raw Whole White Potatoes have 115.94202898551 mg of Sodium per 500 calories, which is 7.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Whole White Potatoes have 2.1014492753623 mg of Zinc per 500 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water591 g

16%

Raw Whole White Potatoes have 591.15942028986 g of Water per 500 calories, which is 16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Whole White Potatoes:

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

Minerals in 500 calories of Raw Whole White Potatoes:

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

Macronutrients in 500 calories of Raw Whole White Potatoes:

500 calories 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 500 calories of product has trace amounts of Fat and Omega 6, it has no 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 500 calories of White Potatoes

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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