Nutrients in 5 ounces of Baked Potatoes
Whole Baked Potatoes.
Macros Ratio
Protein
Fat
Carbs
10%
1%
89%
Macro Nutrients
Baked Potatoes
Energy132 kcal
4.55%
Whole Baked Potatoes have 131.825175 kcal of Energy per 5 ounces, which is 4.55% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.18 g
0.19%
Whole Baked Potatoes have 0.18427175 g of Fat per 5 ounces, which is 0.19% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.048 g
0.15%
Whole Baked Potatoes have 0.04819415 g of Saturated Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.018 g
1.15%
Whole Baked Potatoes have 0.018427175 g of Omega 3 per 5 ounces, which is 1.15% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.061 g
0.36%
Whole Baked Potatoes have 0.060951425 g of Omega 6 per 5 ounces, which is 0.36% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate30 g
23%
Whole Baked Potatoes have 29.97959625 g of Carbohydrate per 5 ounces, which is 23% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.67 g
2.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 1.6726205 g of Sugars per 5 ounces, which is 2.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.48 g
0.66%
≤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 0.4819415 g of Fructose per 5 ounces, which is 0.66% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.62 g
%
Whole Baked Potatoes have 0.623689 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.57 g
%
Whole Baked Potatoes have 0.56699 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber3.1 g
8.2%
Whole Baked Potatoes have 3.118445 g of Fiber per 5 ounces, which is 8.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.54 g
6.33%
Whole Baked Potatoes have 3.5436875 g of Protein per 5 ounces, which is 6.33% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Baked Potatoes
Vitamin A1.4 μg
Buy Preformed Vegan Vitamin A
0.16%
RAE, retinol activity equivalents
Whole Baked Potatoes have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.091 mg
Buy Vegan Vitamin B1
7.56%
Thiamine
Whole Baked Potatoes have 0.0907184 mg of Vitamin B1 per 5 ounces, which is 7.56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.068 mg
Buy Vegan Vitamin B2
5.23%
Riboflavin
Whole Baked Potatoes have 0.0680388 mg of Vitamin B2 per 5 ounces, which is 5.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B32 mg
Buy Nutritional Yeast naturally rich in vitamin B3
12.5%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 1.99863975 mg of Vitamin B3 per 5 ounces, which is 12.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.53 mg
Buy Nutritional Yeast naturally rich in vitamin B5
10.7%
Pantothenic acid
Whole Baked Potatoes have 0.5329706 mg of Vitamin B5 per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.44 mg
34%
Pyridoxine
Whole Baked Potatoes have 0.440834725 mg of Vitamin B6 per 5 ounces, which is 34% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B939.7 μg
9.92%
Folates and Folic Acid
Whole Baked Potatoes have 39.6893 μg of Vitamin B9 per 5 ounces, which is 9.92% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C13.6 mg
15%
Ascorbic acid
Whole Baked Potatoes have 13.60776 mg of Vitamin C per 5 ounces, which is 15% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.057 mg
0.38%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.056699 mg of Vitamin E per 5 ounces, which is 0.38% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K2.83 μg
2.36%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 2.83495 μg of Vitamin K per 5 ounces, which is 2.36% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Baked Potatoes
Calcium21.3 mg
2.13%
Whole Baked Potatoes have 21.262125 mg of Calcium per 5 ounces, which is 2.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.17 mg
18.6%
Whole Baked Potatoes have 0.16726205 mg of Copper per 5 ounces, which is 18.6% 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 availableIron1.53 mg
19%
Whole Baked Potatoes have 1.530873 mg of Iron per 5 ounces, which is 19% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium39.7 mg
9.45%
Whole Baked Potatoes have 39.6893 mg of Magnesium per 5 ounces, which is 9.45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.31 mg
13.5%
Whole Baked Potatoes have 0.310427025 mg of Manganese per 5 ounces, which is 13.5% 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 availablePhosphorus99 mg
14%
Whole Baked Potatoes have 99.22325 mg of Phosphorus per 5 ounces, which is 14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium758 mg
22.3%
Whole Baked Potatoes have 758.349125 mg of Potassium per 5 ounces, which is 22.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.57 μg
1.03%
Whole Baked Potatoes have 0.56699 μg of Selenium per 5 ounces, which is 1.03% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium14 mg
0.94%
Whole Baked Potatoes have 14.17475 mg of Sodium per 5 ounces, which is 0.94% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.51 mg
4.64%
Whole Baked Potatoes have 0.510291 mg of Zinc per 5 ounces, which is 4.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water106 g
2.87%
Whole Baked Potatoes have 106.15470275 g of Water per 5 ounces, which is 2.87% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Whole Baked Potatoes:
- 5 ounces of Baked Potatoes is an excellent source of Vitamin B6.
- It has a good amount of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
- It also has some Vitamin B2.
- While 5 ounces of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.
Minerals in 5 ounces of Whole Baked Potatoes:
- 5 ounces of Baked Potatoes is an excellent source of Potassium.
- It has a good amount of Copper, Iron, Magnesium, Manganese and Phosphorus.
- It also has some Zinc.
- The product has trace amounts of Calcium, Selenium and Sodium.
Macronutrients in 5 ounces of Whole Baked Potatoes:
- 5 ounces of Baked Potatoes is an excellent source of Carbohydrate.
- It has a good amount of Fiber.
- It also has some Protein.
- While 5 ounces of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.