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Nutrients in 100 grams of White Potatoes

Raw Whole White Potatoes (Solanum tuberosum).

Macros Ratio

Protein Fat Carbs
10%
1%
89%
100 g ▼

Macro Nutrients

White Potatoes
Energy69 kcal
2.38%
Raw Whole White Potatoes have 69 kcal of Energy per 100 grams, which is 2.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.1 g
0.1%
Raw Whole White Potatoes have 0.1 g of Fat per 100 grams, which is 0.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.026 g
0.081%
Raw Whole White Potatoes have 0.026 g of Saturated Fat per 100 grams, which is 0.081% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.01 g
0.63%
Raw Whole White 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 19-50 years
Omega 60.032 g
0.19%
Raw Whole White 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 19-50 years
Cholesterol0 mg
0%
Raw Whole White Potatoes have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate15.7 g
12%
Raw Whole White Potatoes have 15.71 g of Carbohydrate per 100 grams, which is 12% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars1.15 g
1.6%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Whole White Potatoes have 1.15 g of Sugars per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.34 g
0.47%
≤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 0.34 g of Fructose per 100 grams, which is 0.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.53 g
%
Raw Whole White Potatoes have 0.53 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.28 g
%
Raw Whole White Potatoes have 0.28 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.4 g
6.3%
Raw Whole White Potatoes have 2.4 g of Fiber per 100 grams, which is 6.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.68 g
3%
Raw Whole White Potatoes have 1.68 g of Protein per 100 grams, which is 3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

White Potatoes
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Whole White Potatoes have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.071 mg
5.9%
Thiamine
Raw Whole White Potatoes have 0.071 mg of Vitamin B1 per 100 grams, which is 5.9% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.034 mg
2.6%
Riboflavin
Raw Whole White Potatoes have 0.034 mg of Vitamin B2 per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.07 mg
6.66%
Niacin, nicotinic acid, niacinamide
Raw Whole White Potatoes have 1.066 mg of Vitamin B3 per 100 grams, which is 6.66% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.28 mg
5.62%
Pantothenic acid
Raw Whole White Potatoes have 0.281 mg of Vitamin B5 per 100 grams, which is 5.62% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.2 mg
15.6%
Pyridoxine
Raw Whole White Potatoes have 0.203 mg of Vitamin B6 per 100 grams, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B918 μg
4.5%
Folates and Folic Acid
Raw Whole White Potatoes have 18 μg of Vitamin B9 per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Whole White 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 19-50 years
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Vitamin C9.1 mg
10%
Ascorbic acid
Raw Whole White Potatoes have 9.1 mg of Vitamin C per 100 grams, which is 10% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Whole White Potatoes have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.01 mg
0.067%
Tocopherols and Tocotrienols
Raw Whole White Potatoes have 0.01 mg of Vitamin E per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.6 μg
1.33%
Phytomenadione or phylloquinone
Raw Whole White Potatoes have 1.6 μg of Vitamin K per 100 grams, which is 1.33% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

White Potatoes
Calcium9 mg
0.9%
Raw Whole White Potatoes have 9 mg of Calcium per 100 grams, which is 0.9% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.12 mg
13%
Raw Whole White Potatoes have 0.116 mg of Copper per 100 grams, which is 13% 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 available
Iron0.52 mg
6.5%
Raw Whole White Potatoes have 0.52 mg of Iron per 100 grams, which is 6.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium21 mg
5%
Raw Whole White Potatoes have 21 mg of Magnesium per 100 grams, which is 5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.15 mg
6.3%
Raw Whole White Potatoes have 0.145 mg of Manganese per 100 grams, which is 6.3% 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 available
Phosphorus62 mg
8.86%
Raw Whole White Potatoes have 62 mg of Phosphorus per 100 grams, which is 8.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium407 mg
12%
Raw Whole White Potatoes have 407 mg of Potassium per 100 grams, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.3 μg
0.55%
Raw Whole White Potatoes have 0.3 μg of Selenium per 100 grams, which is 0.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium16 mg
1.07%
Raw Whole White Potatoes have 16 mg of Sodium per 100 grams, which is 1.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.29 mg
2.64%
Raw Whole White 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 19-50 years
Water81.6 g
2.2%
Raw Whole White Potatoes have 81.58 g of Water per 100 grams, which is 2.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Whole White Potatoes:
Minerals in 100 grams of Raw Whole White Potatoes:
Macronutrients in 100 grams of Raw Whole White Potatoes:



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