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Nutrients in 7 ounces of Baked Potatoes

Whole Baked Potatoes.
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Macros Ratio

Protein Fat Carbs
10%
1%
89%
7 oz ▼

Macro Nutrients

Baked Potatoes
Energy185 kcal
6.36%
Whole Baked Potatoes have 184.555245 kcal of Energy per 7 ounces, which is 6.36% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.26 g
0.27%
Whole Baked Potatoes have 0.25798045 g of Fat per 7 ounces, which is 0.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.067 g
0.21%
Whole Baked Potatoes have 0.06747181 g of Saturated Fat per 7 ounces, which is 0.21% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.026 g
1.6%
Whole Baked Potatoes have 0.025798045 g of Omega 3 per 7 ounces, which is 1.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.085 g
0.5%
Whole Baked Potatoes have 0.085331995 g of Omega 6 per 7 ounces, which is 0.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate42 g
32.3%
Whole Baked Potatoes have 41.97143475 g of Carbohydrate per 7 ounces, which is 32.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars2.34 g
3.23%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 2.3416687 g of Sugars per 7 ounces, which is 3.23% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.67 g
0.93%
≤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 0.6747181 g of Fructose per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.87 g
%
Whole Baked Potatoes have 0.8731646 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.79 g
%
Whole Baked Potatoes have 0.793786 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber4.37 g
11.5%
Whole Baked Potatoes have 4.365823 g of Fiber per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.96 g
8.86%
Whole Baked Potatoes have 4.9611625 g of Protein per 7 ounces, which is 8.86% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Baked Potatoes
Vitamin A2 μg
0.22%
RAE, retinol activity equivalents
Whole Baked Potatoes have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg
10.6%
Thiamine
Whole Baked Potatoes have 0.12700576 mg of Vitamin B1 per 7 ounces, which is 10.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.095 mg
7.33%
Riboflavin
Whole Baked Potatoes have 0.09525432 mg of Vitamin B2 per 7 ounces, which is 7.33% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.8 mg
17.5%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 2.79809565 mg of Vitamin B3 per 7 ounces, which is 17.5% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg
15%
Pantothenic acid
Whole Baked Potatoes have 0.74615884 mg of Vitamin B5 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.62 mg
47.5%
Pyridoxine
Whole Baked Potatoes have 0.617168615 mg of Vitamin B6 per 7 ounces, which is 47.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B955.6 μg
14%
Folates and Folic Acid
Whole Baked Potatoes have 55.56502 μg of Vitamin B9 per 7 ounces, which is 14% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C19 mg
21%
Ascorbic acid
Whole Baked Potatoes have 19.050864 mg of Vitamin C per 7 ounces, which is 21% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.079 mg
0.53%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.0793786 mg of Vitamin E per 7 ounces, which is 0.53% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K3.97 μg
3.3%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 3.96893 μg of Vitamin K per 7 ounces, which is 3.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Baked Potatoes
Calcium29.8 mg
2.98%
Whole Baked Potatoes have 29.766975 mg of Calcium per 7 ounces, which is 2.98% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.23 mg
26%
Whole Baked Potatoes have 0.23416687 mg of Copper per 7 ounces, which is 26% 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
Iron2.14 mg
26.8%
Whole Baked Potatoes have 2.1432222 mg of Iron per 7 ounces, which is 26.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium55.6 mg
13.2%
Whole Baked Potatoes have 55.56502 mg of Magnesium per 7 ounces, which is 13.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.43 mg
19%
Whole Baked Potatoes have 0.434597835 mg of Manganese per 7 ounces, which is 19% 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
Phosphorus139 mg
20%
Whole Baked Potatoes have 138.91255 mg of Phosphorus per 7 ounces, which is 20% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1062 mg
31.2%
Whole Baked Potatoes have 1061.688775 mg of Potassium per 7 ounces, which is 31.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Whole Baked Potatoes have 0.793786 μg of Selenium per 7 ounces, which is 1.44% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium20 mg
1.32%
Whole Baked Potatoes have 19.84465 mg of Sodium per 7 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.71 mg
6.5%
Whole Baked Potatoes have 0.7144074 mg of Zinc per 7 ounces, which is 6.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water149 g
4%
Whole Baked Potatoes have 148.61658385 g of Water per 7 ounces, which is 4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Whole Baked Potatoes:
Minerals in 7 ounces of Whole Baked Potatoes:
Macronutrients in 7 ounces of Whole Baked Potatoes:



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