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Nutrients in 300 calories of Baked Potatoes

Whole Baked Potatoes.
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Weight per 300 Calories

Baked Potatoes
323g

Whole Baked Potatoes has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
10%
1%
89%
300 kcal ▼

Macro Nutrients

Baked Potatoes
Energy300 kcal
10.3%
Whole Baked 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
Fat0.42 g
0.43%
Whole Baked Potatoes have 0.41935483870968 g of Fat per 300 calories, which is 0.43% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.11 g
0.34%
Whole Baked Potatoes have 0.10967741935484 g of Saturated Fat per 300 calories, which is 0.34% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.042 g
2.62%
Whole Baked Potatoes have 0.041935483870968 g of Omega 3 per 300 calories, which is 2.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.14 g
0.82%
Whole Baked Potatoes have 0.13870967741935 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
0%
Whole Baked 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
Carbohydrate68.2 g
52.5%
Whole Baked Potatoes have 68.225806451613 g of Carbohydrate per 300 calories, which is 52.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars3.8 g
5.25%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 3.8064516129032 g of Sugars per 300 calories, which is 5.25% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose1.1 g
1.5%
≤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 1.0967741935484 g of Fructose per 300 calories, which is 1.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.4 g
%
Whole Baked Potatoes have 1.4193548387097 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose1.3 g
%
Whole Baked Potatoes have 1.2903225806452 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber7.1 g
18.7%
Whole Baked Potatoes have 7.0967741935484 g of Fiber per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein8.06 g
14.4%
Whole Baked Potatoes have 8.0645161290323 g of Protein per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Potatoes
Vitamin A3.23 μg
0.36%
RAE, retinol activity equivalents
Whole Baked Potatoes have 3.2258064516129 μg of Vitamin A per 300 calories, which is 0.36% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A
Vitamin B10.21 mg
17.2%
Thiamine
Whole Baked Potatoes have 0.20645161290323 mg of Vitamin B1 per 300 calories, which is 17.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg
12%
Riboflavin
Whole Baked Potatoes have 0.15483870967742 mg of Vitamin B2 per 300 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.55 mg
28.4%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 4.5483870967742 mg of Vitamin B3 per 300 calories, which is 28.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.2 mg
24.3%
Pantothenic acid
Whole Baked Potatoes have 1.2129032258065 mg of Vitamin B5 per 300 calories, which is 24.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61 mg
77%
Pyridoxine
Whole Baked Potatoes have 1.0032258064516 mg of Vitamin B6 per 300 calories, which is 77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B990 μg
22.6%
Folates and Folic Acid
Whole Baked Potatoes have 90.322580645161 μg of Vitamin B9 per 300 calories, which is 22.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Whole Baked 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 C31 mg
34.4%
Ascorbic acid
Whole Baked Potatoes have 30.967741935484 mg of Vitamin C per 300 calories, which is 34.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Whole Baked 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 E0.13 mg
0.86%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.12903225806452 mg of Vitamin E per 300 calories, which is 0.86% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K6.45 μg
5.38%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 6.4516129032258 μg of Vitamin K per 300 calories, which is 5.38% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Potatoes
Calcium48.4 mg
4.84%
Whole Baked Potatoes have 48.387096774194 mg of Calcium per 300 calories, which is 4.84% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.38 mg
42.3%
Whole Baked Potatoes have 0.38064516129032 mg of Copper per 300 calories, which is 42.3% 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 available
Iron3.5 mg
43.5%
Whole Baked Potatoes have 3.4838709677419 mg of Iron per 300 calories, which is 43.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium90 mg
21.5%
Whole Baked Potatoes have 90.322580645161 mg of Magnesium per 300 calories, which is 21.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.71 mg
30.7%
Whole Baked Potatoes have 0.70645161290323 mg of Manganese per 300 calories, which is 30.7% 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 available
Phosphorus226 mg
32.3%
Whole Baked Potatoes have 225.8064516129 mg of Phosphorus per 300 calories, which is 32.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1726 mg
50.8%
Whole Baked Potatoes have 1725.8064516129 mg of Potassium per 300 calories, which is 50.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium1.3 μg
2.35%
Whole Baked Potatoes have 1.2903225806452 μg of Selenium per 300 calories, which is 2.35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium32.3 mg
2.15%
Whole Baked Potatoes have 32.258064516129 mg of Sodium per 300 calories, which is 2.15% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.16 mg
10.6%
Whole Baked Potatoes have 1.1612903225806 mg of Zinc per 300 calories, which is 10.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water242 g
6.53%
Whole Baked Potatoes have 241.58064516129 g of Water per 300 calories, which is 6.53% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Whole Baked Potatoes:
Minerals in 300 calories of Whole Baked Potatoes:
Macronutrients in 300 calories of Whole Baked Potatoes:



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