Potatoes, red, flesh and skin, baked

Plant foods · Vegetables · All vegetables

g
Macronutrients 60 / 100 How is this scored?

Composition

Energy

Protein 2.3 g · 9 kcal/100g
Fat 0.2 g · 1 kcal/100g
Carbs 19.6 g · 78 kcal/100g
Fiber 1.8 g
Water 77 g
Total energy 87 kcal

Energy is predominantly from carbs (88%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.2g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.1g
Omega-6
0.05g

Saturated fat is 0.4% of energy, within the WHO limit of 10%.

Protein quality 80 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 80%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Leucine (80% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 37 / 100 How is this scored?

Vitamins

Vitamin A 1 µg
Vitamin C 12.6 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 3 µg
Thiamin (B1) 0.07 mg
Riboflavin (B2) 0.05 mg
Niacin (B3) 1.6 mg
Pantothenic (B5) 0.3 mg
Vitamin B6 0.21 mg
Folate (B9) 27 µg
Vitamin B12 0.00 µg

Minerals

Calcium 9 mg
Iron 0.7 mg
Magnesium 28 mg
Phosphorus 72 mg
Potassium 545 mg
Sodium 12 mg
Zinc 0.4 mg
Copper 0.17 mg
Manganese 0.17 mg

Notable source of Potassium (27% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.