Nutrients in 100 calories of Russet Potatoes

Raw Whole Russet Potatoes (Solanum tuberosum).

Weight per 100 Calories

Russet Potatoes

127g

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

Macros Ratio

Protein Fat Carbs

10%

89%

100 kcal ▼

Macro Nutrients

Russet Potatoes

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 19-50 years

Fat0.1 g

0.1%

Raw Whole Russet Potatoes have 0.10126582278481 g of Fat per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.033 g

0.1%

Raw Whole Russet Potatoes have 0.032911392405063 g of Saturated Fat per 100 calories, which is 0.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.013 g

0.79%

Raw Whole Russet Potatoes have 0.012658227848101 g of Omega 3 per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.041 g

0.24%

Raw Whole Russet Potatoes have 0.040506329113924 g of Omega 6 per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

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 19-50 years

Carbohydrate23 g

17.6%

Raw Whole Russet Potatoes have 22.873417721519 g of Carbohydrate per 100 calories, which is 17.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.78 g

1.1%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Whole Russet Potatoes have 0.78481012658228 g of Sugars per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.29 g

0.4%

≤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]

Raw Whole Russet Potatoes have 0.29113924050633 g of Fructose per 100 calories, which is 0.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.32 g

Raw Whole Russet Potatoes have 0.31645569620253 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.16 g

Raw Whole Russet Potatoes have 0.16455696202532 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber1.65 g

4.33%

Raw Whole Russet Potatoes have 1.6455696202532 g of Fiber per 100 calories, which is 4.33% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.7 g

4.84%

Raw Whole Russet Potatoes have 2.7088607594937 g of Protein per 100 calories, which is 4.84% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Russet Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

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 19-50 years
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Vitamin B10.1 mg

8.65%

Thiamine

Raw Whole Russet Potatoes have 0.10379746835443 mg of Vitamin B1 per 100 calories, which is 8.65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.042 mg

3.2%

Riboflavin

Raw Whole Russet Potatoes have 0.041772151898734 mg of Vitamin B2 per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.3 mg

8.2%

Niacin, nicotinic acid, niacinamide

Raw Whole Russet Potatoes have 1.3101265822785 mg of Vitamin B3 per 100 calories, which is 8.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.38 mg

7.62%

Pantothenic acid

Raw Whole Russet Potatoes have 0.38101265822785 mg of Vitamin B5 per 100 calories, which is 7.62% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.44 mg

33.6%

Pyridoxine

Raw Whole Russet Potatoes have 0.43670886075949 mg of Vitamin B6 per 100 calories, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B917.7 μg

4.43%

Folates and Folic Acid

Raw Whole Russet Potatoes have 17.721518987342 μg of Vitamin B9 per 100 calories, which is 4.43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

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 19-50 years
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Vitamin C7.2 mg

Ascorbic acid

Raw Whole Russet Potatoes have 7.2151898734177 mg of Vitamin C per 100 calories, which is 8% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

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 19-50 years
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Vitamin E0.013 mg

0.084%

Tocopherols and Tocotrienols

Raw Whole Russet Potatoes have 0.012658227848101 mg of Vitamin E per 100 calories, which is 0.084% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.28 μg

1.9%

Phytomenadione or phylloquinone

Raw Whole Russet Potatoes have 2.2784810126582 μg of Vitamin K per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Russet Potatoes

Calcium16.5 mg

1.65%

Raw Whole Russet Potatoes have 16.455696202532 mg of Calcium per 100 calories, which is 1.65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

14.5%

Raw Whole Russet Potatoes have 0.13037974683544 mg of Copper per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.1 mg

13.6%

Raw Whole Russet Potatoes have 1.0886075949367 mg of Iron per 100 calories, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium29 mg

6.93%

Raw Whole Russet Potatoes have 29.113924050633 mg of Magnesium per 100 calories, which is 6.93% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.2 mg

8.64%

Raw Whole Russet Potatoes have 0.19873417721519 mg of Manganese per 100 calories, which is 8.64% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus69.6 mg

9.95%

Raw Whole Russet Potatoes have 69.620253164557 mg of Phosphorus per 100 calories, which is 9.95% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium528 mg

15.5%

Raw Whole Russet Potatoes have 527.84810126582 mg of Potassium per 100 calories, which is 15.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.51 μg

0.92%

Raw Whole Russet Potatoes have 0.50632911392405 μg of Selenium per 100 calories, which is 0.92% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium6.33 mg

0.42%

Raw Whole Russet Potatoes have 6.3291139240506 mg of Sodium per 100 calories, which is 0.42% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.37 mg

3.34%

Raw Whole Russet Potatoes have 0.36708860759494 mg of Zinc per 100 calories, which is 3.34% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water99 g

2.7%

Raw Whole Russet Potatoes have 99.46835443038 g of Water per 100 calories, which is 2.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 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 Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C.
It also has some Vitamin B2 and Vitamin B9.
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, Manganese, Phosphorus and Potassium.
It has some Magnesium and Zinc.
While 100 calories of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 100 calories of Raw Whole Russet Potatoes:

100 calories of Russet 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.

Compare Raw Whole Russet Potatoes with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Russet Potatoes

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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