How to Bake the Perfect Potato has a average-calorie, average-carb, low-fat and average-protein content. It is a good source of Vitamin B6 and Vitamin C.
The food contains 37.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 4.3 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
However, the low fat content makes it suitable if you're on a low-fat diet plan. It's low MUFA and low PUFA.
It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.
It has a low density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.
Based on the composite nutritive standing How to Bake the Perfect Potato has been given a composite ranking of 96, and on a regular basis.
Calories from Protein | 10% | |
Calories from Fat | 1% | |
Calories from Carbs | 89% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1.9 IU | 0% | Mid 40% | Average |
Retinol | 0 mcg | |||
Vitamin C | 19.7 mg | 32.9% | Top 10% | Very High |
Vitamin D | 0 IU | |||
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.94 mg | 4.7% | Mid 40% | Average |
Vitamin B6 | 0.47 mg | 23.5% | Top 10% | Very High |
Folate | 16 mcg | 4% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0 mcg | |||
Pantothenic Acid | 0.47 mg | 4.7% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 12.2 mg | 1.2% | Bottom 30% | Low |
Iron | 0.94 mg | 5.2% | Mid 40% | Average |
Magnesium | 23 mg | 5.8% | Mid 40% | Average |
Phosphorus | 56.8 mg | 5.7% | Mid 40% | Average |
Potassium | 421.1 mg | 12% | Top 10% | Very High |
Sodium | 6 mg | 0.2% | Bottom 10% | Very Low |
Zinc | 0.47 mg | 3.1% | Mid 40% | Average |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 0.47 mcg | 0.67% | Bottom 30% | Low |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 17.5 g | 5.8% | Mid 40% | Average |
Dietary Fiber | 2.2 g | 8.6% | Top 30% | High |
Sugars | 0.8 g | |||
Glucose | 0.5 mg | |||
Fructose | 0.5 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 2 g | 4% | Bottom 30% | Low |
Tryptophan | 0 mg | |||
Threonine | 0 mg | |||
Isoleucine | 0 mg | |||
Leucine | 0 mg | |||
Lysine | 0 mg | |||
Methionine | 0 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0 mg | |||
Tyrosine | 0 mg | |||
Valine | 0 mg | |||
Arginine | 0 mg | |||
Histidine | 0 mg | |||
Alanine | 0 mg | |||
Aspartic Acid | 0.5 mg | |||
Glutamic Acid | 0.5 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 0.05 g | 0.07% | Bottom 10% | Very Low |
Saturated Fat | 0 g | |||
Monounsaturated Fat | 0 g | |||
Polyunsaturated Fat | 0 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 0.9 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 164 Calories from Fat 1
% Daily Value *
Total Fat 0.1 g 0.15%
Saturated Fat 0 g
Trans Fat
Cholesterol 0 mg
Sodium 12.7 mg 0.5%
Total Carbohydrates 37.2 g 12.4%
Dietary Fiber 4.6 g18.4%
Sugars 1.6 g
Protein 4.3 g 8.6%
Vitamin A 0.1% Vitamin C 70%
Calcium 2.6% Iron 11.1%
*Based on a 2000 Calorie diet
Per Serving | Calories 18
Protein 0.5 g | Carbs 0.95 g | Fat 1.4 g
Per Serving | Calories 189
Protein 4 g | Carbs 33.2 g | Fat 5.1 g
Per Serving | Calories 253
Protein 6.4 g | Carbs 21.2 g | Fat 16.3 g
Per Serving | Calories 345
Protein 2.9 g | Carbs 53.9 g | Fat 13.9 g
Per Serving | Calories 415
Protein 10.9 g | Carbs 55.5 g | Fat 16.9 g
Per Serving | Calories 286
Protein 25.8 g | Carbs 20.6 g | Fat 10.6 g