Nutrients in 14 ounces of Baked Potatoes
Whole Baked Potatoes.
Macros Ratio
Protein
Fat
Carbs
10%
1%
89%
Macro Nutrients
Baked Potatoes
Energy369 kcal
12.7%
Whole Baked Potatoes have 369.11049 kcal of Energy per 14 ounces, which is 12.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.52 g
0.53%
Whole Baked Potatoes have 0.5159609 g of Fat per 14 ounces, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.42%
Whole Baked Potatoes have 0.13494362 g of Saturated Fat per 14 ounces, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.052 g
3.22%
Whole Baked Potatoes have 0.05159609 g of Omega 3 per 14 ounces, which is 3.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
1%
Whole Baked Potatoes have 0.17066399 g of Omega 6 per 14 ounces, which is 1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole Baked Potatoes have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate84 g
64.6%
Whole Baked Potatoes have 83.9428695 g of Carbohydrate per 14 ounces, which is 64.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.7 g
6.46%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 4.6833374 g of Sugars per 14 ounces, which is 6.46% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose1.35 g
1.86%
≤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]
Whole Baked Potatoes have 1.3494362 g of Fructose per 14 ounces, which is 1.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose1.75 g
%
Whole Baked Potatoes have 1.7463292 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.6 g
%
Whole Baked Potatoes have 1.587572 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber8.73 g
23%
Whole Baked Potatoes have 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein9.92 g
17.7%
Whole Baked Potatoes have 9.922325 g of Protein per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder
Buy premium vegan protein powder
Vitamins
Baked Potatoes
Vitamin A3.97 μg
Buy Preformed Vegan Vitamin A
0.44%
RAE, retinol activity equivalents
Whole Baked Potatoes have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.25 mg
Buy Vegan Vitamin B1
21%
Thiamine
Whole Baked Potatoes have 0.25401152 mg of Vitamin B1 per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.19 mg
Buy Vegan Vitamin B2
14.7%
Riboflavin
Whole Baked Potatoes have 0.19050864 mg of Vitamin B2 per 14 ounces, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B35.6 mg
Buy Nutritional Yeast naturally rich in vitamin B3
35%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 5.5961913 mg of Vitamin B3 per 14 ounces, which is 35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B51.5 mg
Buy Nutritional Yeast naturally rich in vitamin B5
30%
Pantothenic acid
Whole Baked Potatoes have 1.49231768 mg of Vitamin B5 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.23 mg
95%
Pyridoxine
Whole Baked Potatoes have 1.23433723 mg of Vitamin B6 per 14 ounces, which is 95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9111 μg
27.8%
Folates and Folic Acid
Whole Baked Potatoes have 111.13004 μg of Vitamin B9 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years Vitamin B120 μg
Buy Vegan Vitamin B12
0%
Cobalamin
Whole Baked Potatoes have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C38 mg
42.3%
Ascorbic acid
Whole Baked Potatoes have 38.101728 mg of Vitamin C per 14 ounces, which is 42.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years Vitamin D0 IU
Buy Vegan Vitamin D
0%
Calciferol, cholecalciferol, ergocalciferol
Whole Baked Potatoes have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.16 mg
1.06%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.1587572 mg of Vitamin E per 14 ounces, which is 1.06% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K7.94 μg
6.6%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 7.93786 μg of Vitamin K per 14 ounces, which is 6.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Baked Potatoes
Calcium59.5 mg
5.95%
Whole Baked Potatoes have 59.53395 mg of Calcium per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.47 mg
52%
Whole Baked Potatoes have 0.46833374 mg of Copper per 14 ounces, which is 52% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information availableIron4.3 mg
53.6%
Whole Baked Potatoes have 4.2864444 mg of Iron per 14 ounces, which is 53.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium111 mg
26.5%
Whole Baked Potatoes have 111.13004 mg of Magnesium per 14 ounces, which is 26.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.87 mg
37.8%
Whole Baked Potatoes have 0.86919567 mg of Manganese per 14 ounces, which is 37.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information availablePhosphorus278 mg
39.7%
Whole Baked Potatoes have 277.8251 mg of Phosphorus per 14 ounces, which is 39.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2123 mg
62.5%
Whole Baked Potatoes have 2123.37755 mg of Potassium per 14 ounces, which is 62.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.6 μg
2.9%
Whole Baked Potatoes have 1.587572 μg of Selenium per 14 ounces, which is 2.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium39.7 mg
2.65%
Whole Baked Potatoes have 39.6893 mg of Sodium per 14 ounces, which is 2.65% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.43 mg
13%
Whole Baked Potatoes have 1.4288148 mg of Zinc per 14 ounces, which is 13% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water297 g
8.03%
Whole Baked Potatoes have 297.2331677 g of Water per 14 ounces, which is 8.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Whole Baked Potatoes:
- 14 ounces of Baked 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.
- This vegetable has some Vitamin K.
- While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 14 ounces of Whole Baked Potatoes:
- 14 ounces of Baked 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, Selenium and Sodium.
Macronutrients in 14 ounces of Whole Baked Potatoes:
- 14 ounces of Baked 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 14 ounces of product has trace amounts of Omega 6 and Fructose, it has no Fat, Saturated Fat, Glucose and Sucrose.