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Nutrients in 100 grams ofRusset Potatoes

Raw Whole Russet Potatoes (Solanum tuberosum).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
11%
1%
88%

Vitamins

100gRDA for Men 19-30 years
Russet Potatoes
Vitamin A0 μg
0%
Raw Whole Russet Potatoes have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.08 mg
6.83%
Raw Whole Russet Potatoes have 0.082 mg of Thiamine per 100 grams, which is 6.83% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.03 mg
2.54%
Raw Whole Russet Potatoes have 0.033 mg of Vitamin B2 per 100 grams, which is 2.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B31.04 mg
6.47%
Raw Whole Russet Potatoes have 1.035 mg of Vitamin B3 per 100 grams, which is 6.47% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.35 mg
26.5%
Raw Whole Russet Potatoes have 0.345 mg of Vitamin B6 per 100 grams, which is 26.5% 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 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C5.7 mg
6.33%
Raw Whole Russet Potatoes have 5.7 mg of Vitamin C per 100 grams, which is 6.33% 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 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.01 mg
0.07%
Raw Whole Russet Potatoes have 0.01 mg of Vitamin E per 100 grams, which is 0.07% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K1.8 μg
1.5%
Raw Whole Russet Potatoes have 1.8 μg of Vitamin K per 100 grams, which is 1.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate14 μg
3.5%
Raw Whole Russet Potatoes have 14 μg of Folate per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Russet Potatoes
Calcium13 mg
1.3%
Raw Whole Russet Potatoes have 13 mg of Calcium per 100 grams, which is 1.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.1 mg
11%
Raw Whole Russet Potatoes have 0.103 mg of Copper per 100 grams, which is 11% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.86 mg
10.8%
Raw Whole Russet Potatoes have 0.86 mg of Iron per 100 grams, which is 10.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium23 mg
5.75%
Raw Whole Russet Potatoes have 23 mg of Magnesium per 100 grams, which is 5.75% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.16 mg
6.83%
Raw Whole Russet Potatoes have 0.157 mg of Manganese per 100 grams, which is 6.83% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus55 mg
7.86%
Raw Whole Russet Potatoes have 55 mg of Phosphorus per 100 grams, which is 7.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium417 mg
8.87%
Raw Whole Russet Potatoes have 417 mg of Potassium per 100 grams, which is 8.87% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.4 μg
0.73%
Raw Whole Russet Potatoes have 0.4 μg of Selenium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium5 mg
0.33%
Raw Whole Russet Potatoes have 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.29 mg
2.64%
Raw Whole Russet Potatoes have 0.29 mg of Zinc per 100 grams, which is 2.64% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Whole Russet Potatoes:
100 grams of Russet Potatoes is an excellent source of Vitamin B6. It has some Thiamine, Vitamin B2, Vitamin B3, Vitamin C and Folate. While 100 grams of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.
Minerals in 100 grams of Raw Whole Russet Potatoes:
100 grams of Russet Potatoes has a good amount of Copper, Iron, Phosphorus and Potassium. It has some Magnesium, Manganese and Zinc. While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Russet Potatoes
Fat0.08 g
0.08%
Raw Whole Russet Potatoes have 0.08 g of Fat per 100 grams, which is 0.08% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein2.14 g
3.82%
Raw Whole Russet Potatoes have 2.14 g of Protein per 100 grams, which is 3.82% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18 g
14%
Raw Whole Russet Potatoes have 18.07 g of Carbohydrate per 100 grams, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy79 kcal
2.72%
Raw Whole Russet Potatoes have 79 kcal of Energy per 100 grams, which is 2.72% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars0.62 g
0.86%
Raw Whole Russet Potatoes have 0.62 g of Sugars per 100 grams, which is 0.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber1.3 g
3.42%
Raw Whole Russet Potatoes have 1.3 g of Fiber per 100 grams, which is 3.42% 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 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.03 g
0.08%
Raw Whole Russet Potatoes have 0.026 g of Saturated Fat per 100 grams, which is 0.08% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30.01 g
0.63%
Raw Whole Russet Potatoes have 0.01 g of Omega 3 per 100 grams, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.03 g
0.19%
Raw Whole Russet Potatoes have 0.032 g of Omega 6 per 100 grams, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water78.6 g
2.12%
Raw Whole Russet Potatoes have 78.58 g of Water per 100 grams, which is 2.12% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Whole Russet Potatoes:
100 grams of Russet Potatoes has a good amount of Carbohydrate. It has some Protein and Fiber. While 100 grams of product has trace amounts of Sugars, it has no Fat, Saturated Fat, Omega 3 and Omega 6.