IN DEPTH NURTIENT ANALYSIS: POTATOES

IN DEPTH NURTIENT ANALYSIS: POTATOES

CHART BELOW, COURTESY OF "THE WORLD'S HEALTHIEST FOODS".
AN EXCELLENT RESOURCE FOR JUST ABOUT ANY FOOD YOU ARE CURIOUS ABOUT.
http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=101

Potatoes (Note: "--" indicates data is unavailable)
amount	1.00 each baked
total weight	173.00 g
BASIC MACRONUTRIENTS AND CALORIES
nutrient	amount	%DV
Protein	4.32 g	8.64
Carbohydrates	36.59 g	12.20
Fat - total	0.22 g	0.34
Dietary Fiber	3.81 g	15.24
Calories	160.89	8.94
MACRONUTRIENT AND CALORIE DETAIL
nutrient	amount	%DV
Carbohydrate:
Total Sugars	2.04 g
Monosaccharides	1.35 g
Disaccharides	0.69 g
Soluble Fiber	0.95 g
Insoluble Fiber	2.86 g
Other Carbohydrates	30.74 g
Fat:
Monounsaturated Fat	0.01 g	0.04
Polyunsaturated Fat	0.10 g	0.42
Saturated Fat	0.06 g	0.30
Trans Fat	0.00 g
Calories from Fat	2.02
Calories from Saturated Fat	0.54
Cholesterol	0.00 mg	0.00
Water	129.56 g
MICRONUTRIENTS
nutrient	amount	%DV
Vitamins
Water-Soluble Vitamins
B-Complex Vitamins
Vitamin B1	0.11 mg	7.33
Vitamin B2	0.08 mg	4.71
Vitamin B3 (Niacin Equivalents)	3.56 mg
Vitamin B6	0.54 mg	27.00
Vitamin B12	0.00 mcg	0.00
Biotin	-- mcg	--
Choline	25.60 mg	6.02
Folate	48.44 mcg	12.11
Pantothenic Acid	0.65 mg	6.50
Vitamin C	16.61 mg	27.68
Fat-Soluble Vitamins
Vitamin A (Retinoids and Carotenoids)
Vitamin A International Units (IU)	17.30 IU	0.35
Vitamin A mcg Retinol Activity Equivalents (RAE)	0.86 mcg (RAE)
Retinol mcg Retinol Equivalents (RE)	0.00 mcg (RE)
Carotenoid RE	1.73 RE	0.02
Beta-Carotene	10.38 mcg
Lutein and Zeaxanthin	51.90 mcg
Lycopene	0.00 mcg
Vitamin D
Vitamin D International Units (IU)	0.00 IU	0.00
Vitamin D mcg	0.00 mcg
Vitamin E
Vitamin E mg Alpha-Tocopherol Equivalents (ATE)	0.07 mg (ATE)	0.35
Vitamin E IU	-- IU
Vitamin E mg	-- mg
Vitamin K	3.46 mcg	4.33
Minerals
nutrient	amount	%DV
Boron	-- mcg
Calcium	25.95 mg	2.60
Chloride	-- mg
Chromium	-- mcg	--
Copper	0.20 mg	10.00
Fluoride	-- mg	--
Iodine	-- mcg	--
Iron	1.87 mg	10.39
Magnesium	48.44 mg	12.11
Manganese	0.38 mg	19.00
Molybdenum	-- mcg	--
Phosphorus	121.10 mg	12.11
Potassium	925.55 mg	26.44
Selenium	0.69 mcg	0.99
Sodium	17.30 mg	0.72
Zinc	0.62 mg	4.13
INDIVIDUAL FATTY ACIDS
nutrient	amount	%DV
Omega-3 Fatty Acids	0.02 g	0.83
Omega-6 Fatty Acids	0.07 g
Monounsaturated Fats
14:1 Myristoleic	-- g
15:1 Pentadecenoic	-- g
16:1 Palmitol	0.00 g
17:1 Heptadecenoic	-- g
18:1 Oleic	0.00 g
20:1 Eicosenoic	-- g
22:1 Erucic	-- g
24:1 Nervonic	-- g
Polyunsaturated Fatty Acids
18:2 Linoleic	0.07 g
18:3 Linolenic	0.02 g
18:4 Stearidonic	-- g
20:3 Eicosatrienoic	-- g
20:4 Arachidonic	-- g
20:5 Eicosapentaenoic (EPA)	-- g
22:5 Docosapentaenoic(DPA)	-- g
22:6 Docosahexaenoic (DHA)	-- g
Saturated Fatty Acids
4:0 Butyric	-- g
6:0 Caproic	-- g
8:0 Caprylic	-- g
10:0 Capric	0.00 g
12:0 Lauric	0.01 g
14:0 Myristic	0.00 g
15:0 Pentadecanoic	-- g
16:0 Palmitic	0.04 g
17:0 Margaric	-- g
18:0 Stearic	0.01 g
20:0 Arachidic	-- g
22:0 Behenate	-- g
24:0 Lignoceric	-- g
INDIVIDUAL AMINO ACIDS
nutrient	amount	%DV
Alanine	0.13 g
Arginine	0.20 g
Aspartate	1.06 g
Cystine	0.05 g	12.20
Glutamate	0.72 g
Glycine	0.13 g
Histidine	0.09 g	6.98
Isoleucine	0.17 g	14.78
Leucine	0.26 g	10.28
Lysine	0.26 g	11.06
Methionine	0.07 g	9.46
Phenylalanine	0.19 g	15.97
Proline	0.16 g
Serine	0.19 g
Threonine	0.16 g	12.90
Tryptophan	0.07 g	21.88
Tyrosine	0.16 g	16.49
Valine	0.24 g	16.33
OTHER COMPONENTS
nutrient	amount	%DV
Ash	-- g
Organic Acids (Total)	0.94 mg
Acetic Acid	0.00 mg
Citric Acid	0.80 mg
Lactic Acid	0.00 mg
Malic Acid	0.14 mg
Taurine	-- mg
Sugar Alcohols (Total)	-- g
Glycerol	-- g
Inositol	-- g
Mannitol	-- g
Sorbitol	-- g
Xylitol	-- g
Artificial Sweeteners (Total)	-- mg
Aspartame	-- mg
Saccharin	-- mg
Alcohol	0.00 g
Caffeine	0.00 mg
Note: The nutrient profiles provided in this website are derived from Food Processor for Windows, Version 7.60, by ESHA Research in Salem, Oregon, USA. Of the 21,629 food records contained in the ESHA foods database, most of them - including those of the World's Healthiest Foods - lacked information for specific nutrients. The designation "--" was chosen to represent those nutrients for which there was no measurement included in the ESHA foods database.