- Low in sodium
- Low in saturated fatty acids
- No cholesterol
- Low in sugar
- High in water
- Low in lipids
- No polyunsaturated fatty acids
- Low in monounsaturated fatty acids
Some quick facts about "Potatoes, White, flesh and skin, raw"
- It belongs to the "Vegetables and Vegetable Products" food group.
- It is also known as "Includes USDA commodity food A215" (including local or regional names).
- Its scientific name (given for the least processed form of the food - usually raw) is "Solanum tuberosum".
- Please note that its inedible parts are: "Parings and trimmings".
- 69 calories per 100g of "Potatoes, White, flesh and skin, raw" amount to 3% of a daily intake of 2000 calories, but your daily values may be higher or lower depending on your calorie needs.
- It is used in the USDA food and nutrient database for dietary studies.
- It should not be put in the fridge.
|Main Nutrition Facts||per 100g|
|Calories from fat||0.837Kcal (3.5kJ)|
|Saturated fatty acids||0.026g|
|Total Dietary Fiber||2.4g|
|Food Energy||per 100g|
|Calories from fat||0.837Kcal (3.5kJ)|
|Calories from carbohydrate||63.3113Kcal (264.89kJ)|
|Calories from protein||4.6704Kcal (19.54kJ)|
|Fats & Fatty Acids||per 100g|
|Saturated fatty acids||0.026g|
|Polyunsaturated fatty acids||0.043g|
|Monounsaturated fatty acids||0.002g|
|Carbohydrate by difference||15.71g|
|Total Dietary Fiber||2.4g|
|Protein & Amino Acids||per 100g|
|Vitamin A (retinol activity equivalents)||0μg|
|Lutein + Zeazanthin||13μg|
|Vitamin B1 (Thiamin)||0.071mg|
|Vitamin B2 (Riboflavin)||0.034mg|
|Vitamin B3 (Niacin)||1.066mg|
|Vitamin B5 (Pantothenic Acid)||0.281mg|
|Vitamin E (alpha-tocopherol)||0.01mg|
|Vitamin K (phylloquinone)||1.6μg|
|Dihydrophylloquinone (hydrogenated vitamin K1)||0μg|
|Vitamin B9 (Folic Acid)||0μg|
|Folate (dietary folate equivalents)||18μg|
|Other Nutriens||per 100g|
Here's how CaloriesCalc.com can help you
Carbohydrates are the body's preferred energy source. However, "preferred energy source" doesn't necessarily mean you need to make your diet consist primarily of carbohydrates, or that all carbohydrates are created equal. In today's society, carbs are ubiquitous, especially in pre-packaged foods. In particular, "Potatoes, White, flesh and skin, raw" contains 15.71g of carbs per 100g. While planning your diet it's important to understand the difference between refined carbohydrates which are energy dense and have a low nutrient composition, and the more nutritious whole grain or complex carbohydrates.
In addition, when using labels, it's important to look under the "carbohydrates" section and read how many grams of carbohydrates (4 calories from carbohydrate = 1 gram) are comprised of sugars. However, when reading labels be mindful that some of the sugar content may come from added sugars and not from natural sources such as fruit. Added sugars are the kind of sugar you want to avoid - this means that sucrose has been artificially added to enhance flavor. For example, "Potatoes, White, flesh and skin, raw" contains 1.15g total sugars per 100g. The sugar that each food contains can be analyzed on monosaccharides and disaccharides. The monosaccharides that "Potatoes, White, flesh and skin, raw" contains are glucose (dextrose) 0.53g and fructose 0.34g while the disaccharides are sucrose 0.28g and . Added sugar may significantly increase the calorie content of food with little nutritional value, to achieve or maintain a healthy weight try not to consume foods with refined or added sugars on a regular basis. Eating fruits also supplies the body with fiber and antioxidants - something adding table sugar doesn't accomplish. Vegetables have some carbohydrate, but they tend to have many micronutrients, antioxidants, and lots of fiber that can improve your well-being.
Protein is essential for all bodily functions as it provides the body with amino acids. Amino acids are the building blocks for all body tissues including muscle and organ tissue. Consuming protein with each meal can also leave you feeling fuller for a longer period of time. In particular, the protein contained in "Potatoes, White, flesh and skin, raw" is 1.68g.
Some important proteins that "Potatoes, White, flesh and skin, raw" contains are tryptophan 0.01g, lysine 0.08g, methionine 0.02g, phenylalanine 0.06g, tyrosine 0.03g, arginine 0.08g, alanine 0.05g, glycine 0.04g and proline 0.05g (values are calculated per 100g). Whether you're eating protein to drop fat, gain muscle, or both, it's important to seek out lean protein, or protein that has very little fat. Some fat is important (see the next section), but the type of fat matters greatly, so not all high-fat proteins are equally healthy. Some examples of lean protein include skinless chicken, tuna fish, tilapia, extra-lean ground beef, egg whites, low-fat or fat free Greek yogurt and cottage cheese, and tofu.
Vitamins are essential to good health and wellbeing. Vitamins play a key role in virtually all physiological processes occurring within the body. For example, "Potatoes, White, flesh and skin, raw" contains 0μg of vitamin D which can aid in calcium absorption and 9.1mg of vitamin C which can aid in iron absorption and plays a role in collagen formation. A healthy balanced diet with plenty of wholegrains, vegetables and fruits will ensure you are receiving an adequate amount of vitamins to help your body perform at its best. Vitamins are micronutrients which are important for our bones, skin and organs. Plus, they play a significant role in resistance to infections and diseases.
Furthermore, we can categorize vitamins into water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins as the name suggests dissolve in water, because of this they cannot be stored in the body and need to be consumed regularly. The B group vitamins are an example of water-soluble vitamins. The B group vitamins are B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 and B12. "Potatoes, White, flesh and skin, raw" contains thiamin (B1) 0.071mg, riboflavin (B2) 0.034mg, niacin (B3) 1.066mg, pantothenic acid (B5) 0.281mg, B6 0.203mg and B12 0μg. These vitamins are responsible for releasing and producing energy, building proteins and cells.
In particular, "Potatoes, White, flesh and skin, raw" contains 0μg of vitamin A (retinol activity equivalents) which is responsible not only for vision, but also cellular growth and development and immune function. There are two major dietary sources of vitamin A, the plant sources beta-carotene and other carotenes can be found in dark green vegetables and orange and red fruits. Retinol is the vitamin A found in animal foods such as liver, eggs, dairy and fatty fish. Those parts of Vitamin A in "Potatoes, White, flesh and skin, raw" are Retinol 0μg, Alpha Carotene 0μg, Beta Carotene 5μg, Beta Cryptoxanthin 0μg, Lycopene 0μg and Lutein+Zeazanthin 13μg.
Also Vitamins such as D and E are responsible for several functions of our body and help vitamin A with their action. For example, Vitamin D aids in for bone formation and Vitamin E acts as an antioxidant and is critical for nerve and muscle function. In "Potatoes, White, flesh and skin, raw" there is Vitamin D 0μg and Vitamin E (alpha-tocopherol) 0.01mg.
Fats are essential for normal body functioning and well-being. Omega-3 fatty acids and DHA support brain development and can support weight loss. In terms of fats, omega-3s are especially important, and some studies suggest that they can help to alleviate depression. First of all, you can gain calories from a variety of nutrients which are important for our metabolism. In particular, the calories (69Kcal) that are contained in "Potatoes, White, flesh and skin, raw" are separated in calories from fat (0.837Kcal), from carbohydrate (63.3113Kcal) and from protein (4.6704Kcal). It also contains fatty acids which can be categorized in fats (total) 0.1g, saturated fats 0.026g, polyunsaturated fats 0.043g and monounsaturated fats 0.002g. Omega-3s can be found in salmon and other fatty fish, and they're also found in eggs.
"Potatoes, White, flesh and skin, raw" Categories & Pros/Cons
"Potatoes, White, flesh and skin, raw" belongs to the "Vegetables and Vegetable Products" category. Its major pros are that it's low in sodium, it's low in saturated fatty acids and it has no cholesterol. In addition, it's low in sugar, it's high in water, it's low in lipids, it contains no polyunsaturated fatty acids and it's low in monounsaturated fatty acids.
How to burn 69 caloriesEveryone's metabolism is responsible for converting food into energy. Being a natural process of our body, metabolism is better activated by exercise for burning calories. Some factors which define this process are body structure, sex and age.
For example a 30 year old male about 176 lb and 5 feet & 10 inches according to "Centers for Disease Control & Prevention", can burn the 69 calories received by consuming "Potatoes, White, flesh and skin, raw" by running (7 mph) for 5 minutes or walking (3 mph) for 12 minutes or swimming (moderate) for 9 minutes or cycling (13 mph) for 6 minutes or playing basketball (on 1/2 court) for 6 minutes.
On the other hand, a 30 year old female about 150 lb and 5 feet & 6 inches according to "Centers for Disease Control & Prevention", can burn the 69 calories received by consuming "Potatoes, White, flesh and skin, raw" by running (6 mph) for 6 minutes or walking (3 mph) for 14 minutes or swimming (moderate) for 10 minutes or cycling (13 mph) for 7 minutes or dancing (modern) for 10 minutes.
In conclusion, exercising and eating fewer calories are a good combination for losing weight and gaining a healthy way of living.