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Nutrients in 100 Calories ofRusset Potatoes

Raw Whole Russet Potatoes (Solanum tuberosum).
rawfreshwhole

Weight per 100 Calories

Russet Potatoes
127g

Raw Whole Russet Potatoes has average energy density in comparison to other foods.

Macros Ratio

ProteinsFatsCarbs
11%
1%
88%

Vitamins

100 kcalRDA for Men 19-30 years
Russet Potatoes
Vitamin A0 μg
0%
Raw Whole Russet Potatoes have 0 μg of Vitamin A per 100 Calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.1 mg
8.67%
Raw Whole Russet Potatoes have 0.104 mg of Thiamine per 100 Calories, which is 8.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.04 mg
3.23%
Raw Whole Russet Potatoes have 0.042 mg of Vitamin B2 per 100 Calories, which is 3.23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.3 mg
8.2%
Raw Whole Russet Potatoes have 1.31 mg of Vitamin B3 per 100 Calories, which is 8.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.44 mg
33.6%
Raw Whole Russet Potatoes have 0.437 mg of Vitamin B6 per 100 Calories, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Whole Russet 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 19-30 years
Vitamin C7.2 mg
8%
Raw Whole Russet Potatoes have 7.215 mg of Vitamin C per 100 Calories, which is 8% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Whole Russet Potatoes have 0 IU of Vitamin D per 100 Calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.01 mg
0.09%
Raw Whole Russet Potatoes have 0.013 mg of Vitamin E per 100 Calories, which is 0.09% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K2.28 μg
1.9%
Raw Whole Russet Potatoes have 2.278 μg of Vitamin K per 100 Calories, which is 1.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate17.7 μg
4.43%
Raw Whole Russet Potatoes have 17.722 μg of Folate per 100 Calories, which is 4.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Russet Potatoes
Calcium16 mg
1.65%
Raw Whole Russet Potatoes have 16.456 mg of Calcium per 100 Calories, which is 1.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.13 mg
14%
Raw Whole Russet Potatoes have 0.13 mg of Copper per 100 Calories, which is 14% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron1.1 mg
13.6%
Raw Whole Russet Potatoes have 1.089 mg of Iron per 100 Calories, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium29 mg
7.28%
Raw Whole Russet Potatoes have 29.114 mg of Magnesium per 100 Calories, which is 7.28% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.2 mg
8.65%
Raw Whole Russet Potatoes have 0.199 mg of Manganese per 100 Calories, which is 8.65% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus69.6 mg
9.95%
Raw Whole Russet Potatoes have 69.62 mg of Phosphorus per 100 Calories, which is 9.95% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium528 mg
11%
Raw Whole Russet Potatoes have 527.848 mg of Potassium per 100 Calories, which is 11% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.51 μg
0.92%
Raw Whole Russet Potatoes have 0.506 μg of Selenium per 100 Calories, which is 0.92% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium6.33 mg
0.42%
Raw Whole Russet Potatoes have 6.329 mg of Sodium per 100 Calories, which is 0.42% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.37 mg
3.34%
Raw Whole Russet Potatoes have 0.367 mg of Zinc per 100 Calories, which is 3.34% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 Calories of Raw Whole Russet Potatoes:
100 Calories of Russet Potatoes is an excellent source of Vitamin B6. It has a good amount of Thiamine, Vitamin B3 and Vitamin C. It also has some Vitamin B2 and Folate. 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 Raw Whole Russet Potatoes:
100 Calories of Russet Potatoes has a good amount of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium. It has some Zinc. While 100 Calories of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macro Nutrients

100 kcalRDA for Men 19-30 years
Russet Potatoes
Fat0.1 g
0.1%
Raw Whole Russet Potatoes have 0.101 g of Fat per 100 Calories, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.7 g
4.84%
Raw Whole Russet Potatoes have 2.709 g of Protein per 100 Calories, which is 4.84% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate23 g
17.6%
Raw Whole Russet Potatoes have 22.873 g of Carbohydrate per 100 Calories, which is 17.6% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy100 kcal
3.45%
Raw Whole Russet Potatoes have 100 kcal of Energy per 100 Calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.79 g
1.1%
Raw Whole Russet Potatoes have 0.785 g of Sugars per 100 Calories, which is 1.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.65 g
4.33%
Raw Whole Russet Potatoes have 1.646 g of Fiber per 100 Calories, which is 4.33% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Whole Russet Potatoes have 0 mg of Cholesterol per 100 Calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.03 g
0.1%
Raw Whole Russet Potatoes have 0.033 g of Saturated Fat per 100 Calories, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.01 g
0.81%
Raw Whole Russet Potatoes have 0.013 g of Omega 3 per 100 Calories, which is 0.81% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.04 g
0.24%
Raw Whole Russet Potatoes have 0.041 g of Omega 6 per 100 Calories, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water99 g
2.7%
Raw Whole Russet Potatoes have 99.468 g of Water per 100 Calories, which is 2.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 Calories of Raw Whole Russet Potatoes:
100 Calories of Russet Potatoes has a good amount of Carbohydrate. It has some Protein and Fiber. While 100 Calories of product has trace amounts of Sugars and Omega 3, it has no Fat, Saturated Fat and Omega 6.