Nutrients in 100 calories of White Potatoes

Raw Whole White Potatoes (Solanum tuberosum).

Weight per 100 Calories

White Potatoes

145g

Raw Whole White Potatoes has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

89%

100 kcal ▼

Macro Nutrients

White Potatoes

Energy100 kcal

3.45%

Raw Whole White 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

0.15%

Raw Whole White Potatoes have 0.14492753623188 g of Fat per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.038 g

0.12%

Raw Whole White Potatoes have 0.03768115942029 g of Saturated Fat per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.014 g

0.91%

Raw Whole White Potatoes have 0.014492753623188 g of Omega 3 per 100 calories, which is 0.91% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.046 g

0.27%

Raw Whole White Potatoes have 0.046376811594203 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

Raw Whole White 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

Carbohydrate22.8 g

17.5%

Raw Whole White Potatoes have 22.768115942029 g of Carbohydrate per 100 calories, which is 17.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars1.67 g

2.3%

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

Raw Whole White Potatoes have 1.6666666666667 g of Sugars per 100 calories, which is 2.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.49 g

0.68%

≤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 White Potatoes have 0.49275362318841 g of Fructose per 100 calories, which is 0.68% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.77 g

Raw Whole White Potatoes have 0.76811594202899 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.41 g

Raw Whole White Potatoes have 0.40579710144928 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber3.48 g

9.15%

Raw Whole White Potatoes have 3.4782608695652 g of Fiber per 100 calories, which is 9.15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.43 g

4.35%

Raw Whole White Potatoes have 2.4347826086957 g of Protein per 100 calories, which is 4.35% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Potatoes

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Whole White 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

8.57%

Thiamine

Raw Whole White Potatoes have 0.10289855072464 mg of Vitamin B1 per 100 calories, which is 8.57% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.049 mg

3.8%

Riboflavin

Raw Whole White Potatoes have 0.049275362318841 mg of Vitamin B2 per 100 calories, which is 3.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.54 mg

9.66%

Niacin, nicotinic acid, niacinamide

Raw Whole White Potatoes have 1.5449275362319 mg of Vitamin B3 per 100 calories, which is 9.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.41 mg

8.14%

Pantothenic acid

Raw Whole White Potatoes have 0.40724637681159 mg of Vitamin B5 per 100 calories, which is 8.14% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.29 mg

22.6%

Pyridoxine

Raw Whole White Potatoes have 0.29420289855072 mg of Vitamin B6 per 100 calories, which is 22.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B926 μg

6.52%

Folates and Folic Acid

Raw Whole White Potatoes have 26.086956521739 μg of Vitamin B9 per 100 calories, which is 6.52% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Whole White 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 C13 mg

14.7%

Ascorbic acid

Raw Whole White Potatoes have 13.188405797101 mg of Vitamin C per 100 calories, which is 14.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Whole White 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 E0.014 mg

0.097%

Tocopherols and Tocotrienols

Raw Whole White Potatoes have 0.014492753623188 mg of Vitamin E per 100 calories, which is 0.097% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.3 μg

1.93%

Phytomenadione or phylloquinone

Raw Whole White Potatoes have 2.3188405797101 μg of Vitamin K per 100 calories, which is 1.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Potatoes

Calcium13 mg

1.3%

Raw Whole White Potatoes have 13.04347826087 mg of Calcium per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.17 mg

18.7%

Raw Whole White Potatoes have 0.16811594202899 mg of Copper per 100 calories, which is 18.7% 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

Iron0.75 mg

9.42%

Raw Whole White Potatoes have 0.7536231884058 mg of Iron per 100 calories, which is 9.42% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium30.4 mg

7.25%

Raw Whole White Potatoes have 30.434782608696 mg of Magnesium per 100 calories, which is 7.25% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.21 mg

9.14%

Raw Whole White Potatoes have 0.21014492753623 mg of Manganese per 100 calories, which is 9.14% 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

Phosphorus90 mg

13%

Raw Whole White Potatoes have 89.855072463768 mg of Phosphorus per 100 calories, which is 13% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium590 mg

17.3%

Raw Whole White Potatoes have 589.85507246377 mg of Potassium per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.43 μg

0.79%

Raw Whole White Potatoes have 0.43478260869565 μg of Selenium per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium23 mg

1.55%

Raw Whole White Potatoes have 23.188405797101 mg of Sodium per 100 calories, which is 1.55% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.42 mg

3.82%

Raw Whole White Potatoes have 0.42028985507246 mg of Zinc per 100 calories, which is 3.82% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water118 g

3.2%

Raw Whole White Potatoes have 118.23188405797 g of Water per 100 calories, which is 3.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Whole White Potatoes:

100 calories of White 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 White Potatoes:

100 calories of White 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 Raw Whole White Potatoes:

100 calories of White Potatoes has a good amount of Carbohydrate and Fiber.
It has some 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 White Potatoes with:

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

Food Info

Nutrients in 100 calories of White Potatoes

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Whole White Potatoes with: