Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 95 kCal | 1684 kCal | 5.6% | 5.9% | 1773 g |
| Proteins | 2.63 g | 76 g | 3.5% | 3.7% | 2890 g |
| Fats | 0.13 g | 56 g | 0.2% | 0.2% | 43077 g |
| Carbohydrates | 19.14 g | 219 g | 8.7% | 9.2% | 1144 g |
| Alimentary fiber | 2.3 g | 20 g | 11.5% | 12.1% | 870 g |
| Water | 74.45 g | 2273 g | 3.3% | 3.5% | 3053 g |
| Ash | 1.35 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 1 μg | 900 μg | 0.1% | 0.1% | 90000 g |
| beta Carotene | 0.006 mg | 5 mg | 0.1% | 0.1% | 83333 g |
| Lutein + Zeaxanthin | 19 μg | ~ | |||
| Vitamin B1, thiamine | 0.067 mg | 1.5 mg | 4.5% | 4.7% | 2239 g |
| Vitamin B2, riboflavin | 0.048 mg | 1.8 mg | 2.7% | 2.8% | 3750 g |
| Vitamin B4, choline | 15 mg | 500 mg | 3% | 3.2% | 3333 g |
| Vitamin B5, pantothenic | 0.38 mg | 5 mg | 7.6% | 8% | 1316 g |
| Vitamin B6, pyridoxine | 0.354 mg | 2 mg | 17.7% | 18.6% | 565 g |
| Vitamin B9, folate | 26 μg | 400 μg | 6.5% | 6.8% | 1538 g |
| Vitamin C, ascorbic | 8.3 mg | 90 mg | 9.2% | 9.7% | 1084 g |
| Vitamin E, alpha tocopherol, TE | 0.07 mg | 15 mg | 0.5% | 0.5% | 21429 g |
| Vitamin K, phylloquinone | 2 μg | 120 μg | 1.7% | 1.8% | 6000 g |
| Vitamin PP, NE | 1.348 mg | 20 mg | 6.7% | 7.1% | 1484 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 550 mg | 2500 mg | 22% | 23.2% | 455 g |
| Calcium, Ca | 18 mg | 1000 mg | 1.8% | 1.9% | 5556 g |
| Magnesium, Mg | 30 mg | 400 mg | 7.5% | 7.9% | 1333 g |
| Sodium, Na | 14 mg | 1300 mg | 1.1% | 1.2% | 9286 g |
| Sulfur, S | 26.3 mg | 1000 mg | 2.6% | 2.7% | 3802 g |
| Phosphorus, P | 71 mg | 800 mg | 8.9% | 9.4% | 1127 g |
| Trace Elements | |||||
| Iron, Fe | 1.07 mg | 18 mg | 5.9% | 6.2% | 1682 g |
| Manganese, Mn | 0.228 mg | 2 mg | 11.4% | 12% | 877 g |
| Copper, Cu | 107 μg | 1000 μg | 10.7% | 11.3% | 935 g |
| Selenium, Se | 0.5 μg | 55 μg | 0.9% | 0.9% | 11000 g |
| Fluorine, F | 45.2 μg | 4000 μg | 1.1% | 1.2% | 8850 g |
| Zinc, Zn | 0.35 mg | 12 mg | 2.9% | 3.1% | 3429 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 17.45 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.08 g | max 100 г | |||
| Glucose (dextrose) | 0.37 g | ~ | |||
| sucrose | 0.39 g | ~ | |||
| fructose | 0.32 g | ~ | |||
| Essential Amino Acids | |||||
| Arginine * | 0.13 g | ~ | |||
| valine | 0.131 g | ~ | |||
| Histidine * | 0.044 g | ~ | |||
| Isoleucine | 0.085 g | ~ | |||
| leucine | 0.125 g | ~ | |||
| lysine | 0.137 g | ~ | |||
| methionine | 0.041 g | ~ | |||
| threonine | 0.086 g | ~ | |||
| tryptophan | 0.027 g | ~ | |||
| phenylalanine | 0.104 g | ~ | |||
| Replaceable amino acids | |||||
| alanine | 0.08 g | ~ | |||
| Aspartic acid | 0.615 g | ~ | |||
| glycine | 0.073 g | ~ | |||
| Glutamic acid | 0.45 g | ~ | |||
| Proline | 0.081 g | ~ | |||
| serine | 0.095 g | ~ | |||
| tyrosine | 0.062 g | ~ | |||
| Cysteine | 0.031 g | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.032 g | max 18.7 г | |||
| 10: 0 Capric | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.004 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.021 g | ~ | |||
| 18: 0 Stearin | 0.005 g | ~ | |||
| Monounsaturated fatty acids | 0.003 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.001 g | ~ | |||
| Polyunsaturated fatty acids | 0.054 g | from 11.2 to 20.6 | 0.5% | 0.5% | |
| 18: 2 Linoleic | 0.041 g | ~ | |||
| 18: 3 Linolenic | 0.013 g | ~ | |||
| Omega-3 fatty acids | 0.013 g | from 0.9 to 3.7 | 1.4% | 1.5% | |
| Omega-6 fatty acids | 0.041 g | from 4.7 to 16.8 | 0.9% | 0.9% |
The energy value is 95 kcal.
- potato large (3 ″ to 4-1 / 4 ″ dia. = 299 g (284.1 kcal)
- potato medium (2-1 / 4 ″ to 3-1 / 4 ″ dia.) = 173 g (164.4 kcal)
- potato small (1-3 / 4 ″ to 2-1 / 2 ″ dia.) = 138 g (131.1 kCal)
Russet potatoes, baked, pith with skin rich in vitamins and minerals such as: vitamin B6 – 17,7%, potassium – 22%, manganese – 11,4%
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
Tags: calorie content 95 kcal, chemical composition, nutritional value, vitamins, minerals, what are the benefits of Russet potatoes, baked, core with skin, calories, nutrients, useful properties Russet potatoes, baked, core with skin