Nutritional Values for 100 Grams of food.
Scroll right to see RDA for a 174 lb man or a 138 lb woman.
Potato
Potatos Potatoes Scalloped Male Female
Raw Flakes Dry RDA RDA
Nutrient Unit ------ ------- ------- ---- -----
Food energy KCal: 79.000 354.000 358.000 2900 2200
Protein Gms: 2.070 8.350 7.770 63 50
Total lipid (fat) Gms: 0.100 0.390 4.590 100 78
Carbohydrate, by diff. Gms: 17.980 81.210 73.930 470 366
Total saturated fat Gms: 0.026 0.100 1.200 33 25
Ttl monounsaturated fat Gms: 0.002 0.008 0.100
Ttl polyunsaturated fat Gms: 0.043 0.172 1.985
Cholesterol Mg : 0.000 0.000 300 300
Sodium Mg : 6.000 107.000 1578.000 388 388
Total dietary fiber Gms: 1.600 6.900 8.600 25 25
Vitamin A Re : 0.000 0.000 0.000 1000 800
Vitamin A IU : 0.000 0.000 0.000
Ascorbic acid Mg : 19.700 83.600 16.500 60 60
Thiamin Mg : 0.088 1.031 0.060 1.2 1.1
Riboflavin Mg : 0.035 0.110 0.123 1.7 1.3
Niacin Mg : 1.484 6.146 4.533 20 15
Vitamin B6 Mg : 0.260 0.762 0.180 2 1.6
Folacin Mcg: 12.800 40.000 31.700 200 180
Vitamin B12 Mcg: 0.000 0.000 0.000 6 6
Nutrient Potato Raw Flakes Scallop Dry Male Female
Potassium Mg : 543.000 1084.000 905.000 2000 2000
Calcium Mg : 7.000 25.000 62.000 1000 1000
Phosphorus Mg : 46.000 154.000 197.000 800 800
Magnesium Mg : 21.000 65.000 59.000 400 330
Iron Mg : 0.760 1.200 2.010 10 18
Zinc Mg : 0.390 0.680 0.920 15 12
Pantothenic acid Mg : 0.380 2.117 1.400 10 10
Copper Mg : 0.259 0.157 0.260 2 2
Manganese Mg : 0.263 0.102 0.622 3.5 3.5
Ash Gms: 0.890 3.540 7.490
Water Gms: 78.960 6.510 6.220
Food energy KJ : 331.000 1481.000 1498.000
Capric acid (10:0) Gms: 0.001 0.003 0.033
Lauric acid (12:0) Gms: 0.003 0.014 0.155
Myristic acid (14:0) Gms: 0.001 0.003 0.033
Palmitic acid (16:0) Gms: 0.016 0.066 0.745
Palmitoleic acid(16:1) Gms: 0.001 0.003 0.039
Stearic acid (18:0) Gms: 0.004 0.014 0.160
Oleic acid (18:1) Gms: 0.001 0.005 0.050
Nutrient Potato Raw Flakes Scallop Dry Male Female
Linoleic acid (18:2/n6) Gms: 0.032 0.131 1.482 3.0 2.5
Linolenic acid(18:3/n3) Gms: 0.010 0.041 0.470 2.0 1.6
Phytosterols Mg : 5.000
Histidine Gms: 0.045 0.203 0.95 0.76
Isoleucine Gms: 0.084 0.425 1.10 0.63
Leucine Gms: 0.124 0.659 1.00 0.88
Lysine Gms: 0.126 0.583 0.84 0.76
Methionine Gms: 0.033 0.142
Cystine Gms: 0.026 0.098
Methionine+Cystine Gms: 0.059 0.240 1.00 0.82
Phenylalanine Gms: 0.092 0.394
Tyrosine Gms: 0.077 0.361
Phenylalanine+Tyrosine Gms: 0.169 0.755 1.11 .88
Threonine Gms: 0.075 0.372 0.55 0.88
Tryptophan Gms: 0.032 0.086 0.50 0.40
Valine Gms: 0.117 0.521 0.85 0.63
Arginine Gms: 0.095 0.369
Alanine Gms: 0.064 0.299
Aspartic acid Gms: 0.506 1.293
Glutamic acid Gms: 0.347 1.547
Glycine Gms: 0.062 0.247
Proline Gms: 0.074 0.503
Serine Gms: 0.090 0.389