Nutrients in 1 kilogram of Baked Potatoes
Whole Baked Potatoes.
Macros Ratio
Protein
Fat
Carbs
10%
1%
89%
Macro Nutrients
Baked Potatoes
Energy930 kcal
32%
Whole Baked Potatoes have 930 kcal of Energy per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.3 g
1.34%
Whole Baked Potatoes have 1.3 g of Fat per 1 kilogram, which is 1.34% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.34 g
1.06%
Whole Baked Potatoes have 0.34 g of Saturated Fat per 1 kilogram, which is 1.06% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.13 g
8.13%
Whole Baked Potatoes have 0.13 g of Omega 3 per 1 kilogram, which is 8.13% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.43 g
2.53%
Whole Baked Potatoes have 0.43 g of Omega 6 per 1 kilogram, which is 2.53% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate212 g
163%
Whole Baked Potatoes have 211.5 g of Carbohydrate per 1 kilogram, which is 163% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars12 g
16.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 11.8 g of Sugars per 1 kilogram, which is 16.3% 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]
Whole Baked 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 Glucose4.4 g
%
Whole Baked Potatoes have 4.4 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose4 g
%
Whole Baked Potatoes have 4 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber22 g
58%
Whole Baked Potatoes have 22 g of Fiber per 1 kilogram, which is 58% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein25 g
44.6%
Whole Baked Potatoes have 25 g of Protein per 1 kilogram, which is 44.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Baked Potatoes
Vitamin A10 μg
Buy Preformed Vegan Vitamin A
1.1%
RAE, retinol activity equivalents
Whole Baked Potatoes have 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.64 mg
Buy Vegan Vitamin B1
53.3%
Thiamine
Whole Baked Potatoes have 0.64 mg of Vitamin B1 per 1 kilogram, which is 53.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.48 mg
Buy Vegan Vitamin B2
37%
Riboflavin
Whole Baked Potatoes have 0.48 mg of Vitamin B2 per 1 kilogram, which is 37% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B314 mg
Buy Nutritional Yeast naturally rich in vitamin B3
88%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 14.1 mg of Vitamin B3 per 1 kilogram, which is 88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B53.76 mg
Buy Nutritional Yeast naturally rich in vitamin B5
75.2%
Pantothenic acid
Whole Baked Potatoes have 3.76 mg of Vitamin B5 per 1 kilogram, which is 75.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B63.1 mg
239%
Pyridoxine
Whole Baked Potatoes have 3.11 mg of Vitamin B6 per 1 kilogram, which is 239% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9280 μg
70%
Folates and Folic Acid
Whole Baked Potatoes have 280 μg of Vitamin B9 per 1 kilogram, which is 70% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C96 mg
107%
Ascorbic acid
Whole Baked Potatoes have 96 mg of Vitamin C per 1 kilogram, which is 107% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.4 mg
2.67%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.4 mg of Vitamin E per 1 kilogram, which is 2.67% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K20 μg
16.7%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 20 μg of Vitamin K per 1 kilogram, which is 16.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Baked Potatoes
Calcium150 mg
15%
Whole Baked Potatoes have 150 mg of Calcium per 1 kilogram, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper1.18 mg
131%
Whole Baked Potatoes have 1.18 mg of Copper per 1 kilogram, which is 131% 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 availableIron11 mg
135%
Whole Baked Potatoes have 10.8 mg of Iron per 1 kilogram, which is 135% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium280 mg
66.7%
Whole Baked Potatoes have 280 mg of Magnesium per 1 kilogram, which is 66.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.2 mg
95%
Whole Baked Potatoes have 2.19 mg of Manganese per 1 kilogram, which is 95% 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 availablePhosphorus700 mg
100%
Whole Baked Potatoes have 700 mg of Phosphorus per 1 kilogram, which is 100% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium5350 mg
157%
Whole Baked Potatoes have 5350 mg of Potassium per 1 kilogram, which is 157% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4 μg
7.27%
Whole Baked Potatoes have 4 μg of Selenium per 1 kilogram, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium100 mg
6.67%
Whole Baked Potatoes have 100 mg of Sodium per 1 kilogram, which is 6.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc3.6 mg
32.7%
Whole Baked Potatoes have 3.6 mg of Zinc per 1 kilogram, which is 32.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water749 g
20.2%
Whole Baked Potatoes have 748.9 g of Water per 1 kilogram, which is 20.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Whole Baked Potatoes:
- 1 kilogram of Baked Potatoes has outstanding amounts of Vitamin B3, Vitamin B6 and Vitamin C.
- It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B9.
- It also has a good amount of Vitamin K.
- This vegetable has some Vitamin E.
- While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.
Minerals in 1 kilogram of Whole Baked Potatoes:
- 1 kilogram of Baked Potatoes has outstanding amounts of Copper, Iron, Manganese, Phosphorus and Potassium.
- It is an excellent source of Magnesium and Zinc.
- It also has a good amount of Calcium and Selenium.
- This vegetable has some Sodium.
Macronutrients in 1 kilogram of Whole Baked Potatoes:
- 1 kilogram of Baked Potatoes has outstanding amounts of Carbohydrate.
- It is an excellent source of Fiber and Protein.
- It also has a good amount of Omega 3 and Sugars.
- This vegetable has some Omega 6 and Fructose.
- While 1 kilogram of product has trace amounts of Fat and Saturated Fat, it has no Glucose and Sucrose.