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 | 79 kCal | 1684 kCal | 4.7% | 5.9% | 2132 g |
| Proteins | 2.14 g | 76 g | 2.8% | 3.5% | 3551 g |
| Fats | 0.08 g | 56 g | 0.1% | 0.1% | 70000 g |
| Carbohydrates | 16.77 g | 219 g | 7.7% | 9.7% | 1306 g |
| Alimentary fiber | 1.3 g | 20 g | 6.5% | 8.2% | 1538 g |
| Water | 78.58 g | 2273 g | 3.5% | 4.4% | 2893 g |
| Ash | 1.13 g | ~ | |||
| Vitamins | |||||
| Lutein + Zeaxanthin | 5 μg | ~ | |||
| Vitamin B1, thiamine | 0.082 mg | 1.5 mg | 5.5% | 7% | 1829 g |
| Vitamin B2, riboflavin | 0.033 mg | 1.8 mg | 1.8% | 2.3% | 5455 g |
| Vitamin B4, choline | 12.6 mg | 500 mg | 2.5% | 3.2% | 3968 g |
| Vitamin B5, pantothenic | 0.301 mg | 5 mg | 6% | 7.6% | 1661 g |
| Vitamin B6, pyridoxine | 0.345 mg | 2 mg | 17.3% | 21.9% | 580 g |
| Vitamin B9, folate | 14 μg | 400 μg | 3.5% | 4.4% | 2857 g |
| Vitamin C, ascorbic | 5.7 mg | 90 mg | 6.3% | 8% | 1579 g |
| Vitamin E, alpha tocopherol, TE | 0.01 mg | 15 mg | 0.1% | 0.1% | 150000 g |
| Vitamin K, phylloquinone | 1.8 μg | 120 μg | 1.5% | 1.9% | 6667 g |
| Vitamin PP, NE | 1.035 mg | 20 mg | 5.2% | 6.6% | 1932 g |
| Betaine | 0.2 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 417 mg | 2500 mg | 16.7% | 21.1% | 600 g |
| Calcium, Ca | 13 mg | 1000 mg | 1.3% | 1.6% | 7692 g |
| Magnesium, Mg | 23 mg | 400 mg | 5.8% | 7.3% | 1739 g |
| Sodium, Na | 5 mg | 1300 mg | 0.4% | 0.5% | 26000 g |
| Sulfur, S | 21.4 mg | 1000 mg | 2.1% | 2.7% | 4673 g |
| Phosphorus, P | 55 mg | 800 mg | 6.9% | 8.7% | 1455 g |
| Trace Elements | |||||
| Iron, Fe | 0.86 mg | 18 mg | 4.8% | 6.1% | 2093 g |
| Manganese, Mn | 0.157 mg | 2 mg | 7.9% | 10% | 1274 g |
| Copper, Cu | 103 μg | 1000 μg | 10.3% | 13% | 971 g |
| Selenium, Se | 0.4 μg | 55 μg | 0.7% | 0.9% | 13750 g |
| Zinc, Zn | 0.29 mg | 12 mg | 2.4% | 3% | 4138 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 15.86 g | ~ | |||
| Mono- and disaccharides (sugars) | 0.62 g | max 100 г | |||
| Glucose (dextrose) | 0.25 g | ~ | |||
| sucrose | 0.13 g | ~ | |||
| fructose | 0.23 g | ~ | |||
| Sterols | |||||
| Phytosterols | 5 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.026 g | max 18.7 г | |||
| 10: 0 Capric | 0.001 g | ~ | |||
| 12: 0 Lauric | 0.003 g | ~ | |||
| 14: 0 Myristic | 0.001 g | ~ | |||
| 16: 0 Palmitic | 0.016 g | ~ | |||
| 18: 0 Stearin | 0.004 g | ~ | |||
| Monounsaturated fatty acids | 0.002 g | min 16.8 г | |||
| 16: 1 Palmitoleic | 0.001 g | ~ | |||
| 18: 1 Olein (omega-9) | 0.001 g | ~ | |||
| Polyunsaturated fatty acids | 0.043 g | from 11.2 to 20.6 | 0.4% | 0.5% | |
| 18: 2 Linoleic | 0.032 g | ~ | |||
| 18: 3 Linolenic | 0.01 g | ~ | |||
| Omega-3 fatty acids | 0.01 g | from 0.9 to 3.7 | 1.1% | 1.4% | |
| Omega-6 fatty acids | 0.032 g | from 4.7 to 16.8 | 0.7% | 0.9% |
The energy value is 79 kcal.
- Potato large (3 ″ to 4-1 / 4 ″ dia) = 369 g (291.5 kcal)
- Potato medium (2-1 / 4 ″ to 3-1 / 4 ″ dia) = 213 gr (168.3 kcal)
- 0,5 cup, diced = 75 g (59.3 kcal)
- Potato small (1-3 / 4 ″ to 2-1 / 4 ″ dia) = 170 g (134.3 kCal)
Russet potatoes rich in vitamins and minerals such as: vitamin B6 – 17,3%, potassium – 16,7%
- 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.
Tags: calorie content 79 kcal, chemical composition, nutritional value, vitamins, minerals, what are the benefits of Russet potatoes, calories, nutrients, useful properties Russet potatoes