Nutrients in 500 calories of Baked Potatoes
Whole Baked Potatoes.
Weight per 500 Calories
Baked Potatoes
538g
Whole Baked Potatoes has average energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
10%
1%
89%
Macro Nutrients
Baked Potatoes
Energy500 kcal
17.2%
Whole Baked 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
Fat0.7 g
0.72%
Whole Baked Potatoes have 0.6989247311828 g of Fat per 500 calories, which is 0.72% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.18 g
0.57%
Whole Baked Potatoes have 0.18279569892473 g of Saturated Fat per 500 calories, which is 0.57% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.07 g
4.37%
Whole Baked Potatoes have 0.06989247311828 g of Omega 3 per 500 calories, which is 4.37% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.23 g
1.36%
Whole Baked Potatoes have 0.23118279569892 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
0%
Whole Baked 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
87.5%
Whole Baked Potatoes have 113.70967741935 g of Carbohydrate per 500 calories, which is 87.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars6.34 g
8.75%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 6.3440860215054 g of Sugars per 500 calories, which is 8.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose1.83 g
2.52%
≤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 1.8279569892473 g of Fructose per 500 calories, which is 2.52% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose2.37 g
%
Whole Baked Potatoes have 2.3655913978495 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.15 g
%
Whole Baked Potatoes have 2.1505376344086 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber12 g
31%
Whole Baked Potatoes have 11.827956989247 g of Fiber per 500 calories, which is 31% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein13.4 g
24%
Whole Baked Potatoes have 13.440860215054 g of Protein per 500 calories, which is 24% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Baked Potatoes
Vitamin A5.38 μg
Buy Preformed Vegan Vitamin A
0.6%
RAE, retinol activity equivalents
Whole Baked Potatoes have 5.3763440860215 μg of Vitamin A per 500 calories, which is 0.6% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.34 mg
Buy Vegan Vitamin B1
28.7%
Thiamine
Whole Baked Potatoes have 0.34408602150538 mg of Vitamin B1 per 500 calories, which is 28.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.26 mg
Buy Vegan Vitamin B2
20%
Riboflavin
Whole Baked Potatoes have 0.25806451612903 mg of Vitamin B2 per 500 calories, which is 20% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B37.6 mg
Buy Nutritional Yeast naturally rich in vitamin B3
47.4%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 7.5806451612903 mg of Vitamin B3 per 500 calories, which is 47.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B52.02 mg
Buy Nutritional Yeast naturally rich in vitamin B5
40.4%
Pantothenic acid
Whole Baked Potatoes have 2.0215053763441 mg of Vitamin B5 per 500 calories, which is 40.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B61.67 mg
129%
Pyridoxine
Whole Baked Potatoes have 1.6720430107527 mg of Vitamin B6 per 500 calories, which is 129% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B9151 μg
37.6%
Folates and Folic Acid
Whole Baked Potatoes have 150.5376344086 μg of Vitamin B9 per 500 calories, which is 37.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C51.6 mg
57.3%
Ascorbic acid
Whole Baked Potatoes have 51.612903225806 mg of Vitamin C per 500 calories, which is 57.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.22 mg
1.43%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.21505376344086 mg of Vitamin E per 500 calories, which is 1.43% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K10.8 μg
8.96%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 10.752688172043 μg of Vitamin K per 500 calories, which is 8.96% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Baked Potatoes
Calcium80.6 mg
8.06%
Whole Baked Potatoes have 80.645161290323 mg of Calcium per 500 calories, which is 8.06% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.63 mg
70.5%
Whole Baked Potatoes have 0.63440860215054 mg of Copper per 500 calories, which is 70.5% 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 availableIron5.8 mg
72.6%
Whole Baked Potatoes have 5.8064516129032 mg of Iron per 500 calories, which is 72.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium151 mg
36%
Whole Baked Potatoes have 150.5376344086 mg of Magnesium per 500 calories, which is 36% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.18 mg
51%
Whole Baked Potatoes have 1.1774193548387 mg of Manganese per 500 calories, which is 51% 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 availablePhosphorus376 mg
53.8%
Whole Baked Potatoes have 376.34408602151 mg of Phosphorus per 500 calories, which is 53.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium2876 mg
84.6%
Whole Baked Potatoes have 2876.3440860215 mg of Potassium per 500 calories, which is 84.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.15 μg
3.9%
Whole Baked Potatoes have 2.1505376344086 μg of Selenium per 500 calories, which is 3.9% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium53.8 mg
3.6%
Whole Baked Potatoes have 53.763440860215 mg of Sodium per 500 calories, which is 3.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.94 mg
17.6%
Whole Baked Potatoes have 1.9354838709677 mg of Zinc per 500 calories, which is 17.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water403 g
11%
Whole Baked Potatoes have 402.63440860215 g of Water per 500 calories, which is 11% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Whole Baked Potatoes:
- 500 calories 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 and Vitamin K.
- While 500 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 500 calories of Whole Baked Potatoes:
- 500 calories of Baked Potatoes has outstanding amounts of Potassium.
- It is an excellent source of Copper, Iron, Magnesium, Manganese and Phosphorus.
- It also has a good amount of Calcium and Zinc.
- This vegetable has some Selenium and Sodium.
Macronutrients in 500 calories of Whole Baked Potatoes:
- 500 calories of Baked 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.