Nutrients in 100 calories of Baked Potatoes
Whole Baked Potatoes.
Weight per 100 Calories
Baked Potatoes
108g
Whole Baked Potatoes has average energy density in comparison to other foods.
Macros Ratio
Protein
Fat
Carbs
10%
1%
89%
Macro Nutrients
Baked Potatoes
Energy100 kcal
3.45%
Whole Baked Potatoes have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.14 g
0.14%
Whole Baked Potatoes have 0.13978494623656 g of Fat per 100 calories, which is 0.14% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.037 g
0.11%
Whole Baked Potatoes have 0.036559139784946 g of Saturated Fat per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.014 g
0.87%
Whole Baked Potatoes have 0.013978494623656 g of Omega 3 per 100 calories, which is 0.87% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.046 g
0.27%
Whole Baked Potatoes have 0.046236559139785 g of Omega 6 per 100 calories, which is 0.27% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate22.7 g
17.5%
Whole Baked Potatoes have 22.741935483871 g of Carbohydrate per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.27 g
1.75%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Whole Baked Potatoes have 1.2688172043011 g of Sugars per 100 calories, which is 1.75% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Fructose0.37 g
0.5%
≤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 0.36559139784946 g of Fructose per 100 calories, which is 0.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years Glucose0.47 g
%
Whole Baked Potatoes have 0.47311827956989 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.43 g
%
Whole Baked Potatoes have 0.43010752688172 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.37 g
6.23%
Whole Baked Potatoes have 2.3655913978495 g of Fiber per 100 calories, which is 6.23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein2.7 g
4.8%
Whole Baked Potatoes have 2.6881720430108 g of Protein per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins
Baked Potatoes
Vitamin A1.08 μg
Buy Preformed Vegan Vitamin A
0.12%
RAE, retinol activity equivalents
Whole Baked Potatoes have 1.0752688172043 μg of Vitamin A per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years Buy Preformed Vegan Vitamin A
Vitamin B10.069 mg
Buy Vegan Vitamin B1
5.73%
Thiamine
Whole Baked Potatoes have 0.068817204301075 mg of Vitamin B1 per 100 calories, which is 5.73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years Buy Vegan Vitamin B1
Vitamin B20.052 mg
Buy Vegan Vitamin B2
3.97%
Riboflavin
Whole Baked Potatoes have 0.051612903225806 mg of Vitamin B2 per 100 calories, which is 3.97% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Buy Vegan Vitamin B2
Vitamin B31.5 mg
Buy Nutritional Yeast naturally rich in vitamin B3
9.48%
Niacin, nicotinic acid, niacinamide
Whole Baked Potatoes have 1.5161290322581 mg of Vitamin B3 per 100 calories, which is 9.48% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B3
Vitamin B50.4 mg
Buy Nutritional Yeast naturally rich in vitamin B5
8.1%
Pantothenic acid
Whole Baked Potatoes have 0.40430107526882 mg of Vitamin B5 per 100 calories, which is 8.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years Buy Nutritional Yeast naturally rich in vitamin B5
Vitamin B60.33 mg
25.7%
Pyridoxine
Whole Baked Potatoes have 0.33440860215054 mg of Vitamin B6 per 100 calories, which is 25.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years Vitamin B930 μg
7.53%
Folates and Folic Acid
Whole Baked Potatoes have 30.10752688172 μg of Vitamin B9 per 100 calories, which is 7.53% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years Buy Vegan Vitamin B12
Vitamin C10.3 mg
11.5%
Ascorbic acid
Whole Baked Potatoes have 10.322580645161 mg of Vitamin C per 100 calories, which is 11.5% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years Buy Vegan Vitamin D
Vitamin E0.043 mg
0.29%
Tocopherols and Tocotrienols
Whole Baked Potatoes have 0.043010752688172 mg of Vitamin E per 100 calories, which is 0.29% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years Vitamin K2.15 μg
1.8%
Phytomenadione or phylloquinone
Whole Baked Potatoes have 2.1505376344086 μg of Vitamin K per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years Minerals
Baked Potatoes
Calcium16 mg
1.6%
Whole Baked Potatoes have 16.129032258065 mg of Calcium per 100 calories, which is 1.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.13 mg
14%
Whole Baked Potatoes have 0.12688172043011 mg of Copper per 100 calories, which is 14% 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 availableIron1.16 mg
14.5%
Whole Baked Potatoes have 1.1612903225806 mg of Iron per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium30 mg
7.17%
Whole Baked Potatoes have 30.10752688172 mg of Magnesium per 100 calories, which is 7.17% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.24 mg
10.2%
Whole Baked Potatoes have 0.23548387096774 mg of Manganese per 100 calories, which is 10.2% 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 availablePhosphorus75.3 mg
10.8%
Whole Baked Potatoes have 75.268817204301 mg of Phosphorus per 100 calories, which is 10.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium575 mg
17%
Whole Baked Potatoes have 575.2688172043 mg of Potassium per 100 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.43 μg
0.78%
Whole Baked Potatoes have 0.43010752688172 μg of Selenium per 100 calories, which is 0.78% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium10.8 mg
0.72%
Whole Baked Potatoes have 10.752688172043 mg of Sodium per 100 calories, which is 0.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.39 mg
3.5%
Whole Baked Potatoes have 0.38709677419355 mg of Zinc per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water80.5 g
2.18%
Whole Baked Potatoes have 80.52688172043 g of Water per 100 calories, which is 2.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 calories of Whole Baked Potatoes:
- 100 calories of Baked Potatoes is an excellent source of Vitamin B6.
- It has a good amount of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C.
- It also has some Vitamin B1 and Vitamin B2.
- While 100 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.
Minerals in 100 calories of Whole Baked Potatoes:
- 100 calories of Baked Potatoes has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
- It has some Zinc.
- The product has trace amounts of Calcium, Selenium and Sodium.
Macronutrients in 100 calories of Whole Baked Potatoes:
- 100 calories of Baked Potatoes has a good amount of Carbohydrate.
- It has some Fiber and Protein.
- While 100 calories of product has trace amounts of Omega 3 and Sugars, it has no Fat, Saturated Fat, Omega 6, Fructose, Glucose and Sucrose.