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Nutrients in 7 ounces of Microwaved Potatoes

Whole Microwaved Potatoes.

Macros Ratio

Protein Fat Carbs
9%
1%
90%
7 oz ▼

Macro Nutrients

Microwaved Potatoes
Energy208 kcal
7.2%
Whole Microwaved Potatoes have 208.368825 kcal of Energy per 7 ounces, which is 7.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.2 g
0.2%
Whole Microwaved Potatoes have 0.1984465 g of Fat per 7 ounces, which is 0.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.052 g
0.16%
Whole Microwaved Potatoes have 0.05159609 g of Saturated Fat per 7 ounces, which is 0.16% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.24%
Whole Microwaved Potatoes have 0.01984465 g of Omega 3 per 7 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.064 g
0.37%
Whole Microwaved Potatoes have 0.06350288 g of Omega 6 per 7 ounces, which is 0.37% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Whole Microwaved 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
Carbohydrate48 g
37%
Whole Microwaved Potatoes have 48.1034316 g of Carbohydrate per 7 ounces, which is 37% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber4.56 g
12%
Whole Microwaved Potatoes have 4.5642695 g of Fiber per 7 ounces, which is 12% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein4.84 g
8.65%
Whole Microwaved Potatoes have 4.8420946 g of Protein per 7 ounces, which is 8.65% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Microwaved Potatoes
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Whole Microwaved Potatoes have 0 μg of Vitamin A per 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20%
Thiamine
Whole Microwaved Potatoes have 0.2381358 mg of Vitamin B1 per 7 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg
4.9%
Riboflavin
Whole Microwaved Potatoes have 0.06350288 mg of Vitamin B2 per 7 ounces, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.4 mg
21.3%
Niacin, nicotinic acid, niacinamide
Whole Microwaved Potatoes have 3.40137301 mg of Vitamin B3 per 7 ounces, which is 21.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.9 mg
18%
Pantothenic acid
Whole Microwaved Potatoes have 0.90094711 mg of Vitamin B5 per 7 ounces, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.68 mg
52.5%
Pyridoxine
Whole Microwaved Potatoes have 0.68265596 mg of Vitamin B6 per 7 ounces, which is 52.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B924 μg
5.95%
Folates and Folic Acid
Whole Microwaved Potatoes have 23.81358 μg of Vitamin B9 per 7 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Whole Microwaved 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 C30 mg
33.3%
Ascorbic acid
Whole Microwaved Potatoes have 29.9654215 mg of Vitamin C per 7 ounces, which is 33.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Whole Microwaved 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 E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Microwaved Potatoes
Calcium22 mg
2.2%
Whole Microwaved Potatoes have 21.829115 mg of Calcium per 7 ounces, which is 2.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.66 mg
73.6%
Whole Microwaved Potatoes have 0.66281131 mg of Copper per 7 ounces, which is 73.6% 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 available
Iron2.46 mg
30.8%
Whole Microwaved Potatoes have 2.4607366 mg of Iron per 7 ounces, which is 30.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium53.6 mg
12.8%
Whole Microwaved Potatoes have 53.580555 mg of Magnesium per 7 ounces, which is 12.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.58 mg
25%
Whole Microwaved Potatoes have 0.57946378 mg of Manganese per 7 ounces, which is 25% 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
Phosphorus208 mg
29.8%
Whole Microwaved Potatoes have 208.368825 mg of Phosphorus per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium887 mg
26%
Whole Microwaved Potatoes have 887.055855 mg of Potassium per 7 ounces, which is 26% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.79 μg
1.44%
Whole Microwaved 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
Sodium16 mg
1.06%
Whole Microwaved Potatoes have 15.87572 mg of Sodium per 7 ounces, which is 1.06% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.71 mg
6.5%
Whole Microwaved 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
Water143 g
3.86%
Whole Microwaved Potatoes have 142.9608586 g of Water per 7 ounces, which is 3.86% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Whole Microwaved Potatoes:
Minerals in 7 ounces of Whole Microwaved Potatoes:
Macronutrients in 7 ounces of Whole Microwaved Potatoes:



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