veggies.jpg (8284 bytes)fruitbowl.jpg (12976 bytes)Potatoes, Russet
From all-creatures.org
Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Ingredients: Descriptions and Photos
Potatoes, Russet

(Potatoes, Russet)  The russet is one of the largest of the potatoes available in the markets.  They are ideal for baking, stuffing, and even for making a potato pizza (without the traditional dough crust).  We have found that russet potatoes generally cost more than white potatoes, so we usually buy them only for baking with their skins intact.  For this reason, select russet potatoes that are free of blemishes and damage so that portions don't have to be cut out prior to baking.  The russet potatoes in the photo are slightly over six inches in length, and the one in the center of the photo is standing on its side.   See the nutritional chart for russet potatoes baked with their skins.

Potatoes, Russet, flesh and skin, baked

NDB No:     11356

Nutrient Units Value per
100 grams of
edible portion
Sample
Count
Std.
Error
1 potato large (3" to 4-1/4" dia)
-------
299 g
Proximates
Water
g
74.45
8
0.525
222.606
Energy
kcal
97
0
 
290.030
Energy
kj
408
0
 
1219.920
Protein
g
2.63
8
0.050
7.864
Total lipid (fat)
g
0.13
8
0.031
0.389
Ash
g
1.35
8
0.048
4.037
Carbohydrate, by difference
g
21.44
0
 
64.106
Fiber, total dietary
g
2.3
6
0.059
6.877
Sucrose
g
0.39
8
0.052
1.166
Glucose (dextrose)
g
0.37
8
0.044
1.106
Fructose
g
0.32
8
0.036
0.957
Lactose
g
0.00
8
0.000
0.000
Maltose
g
0.00
8
0.000
0.000
Galactose
g
0.00
4
0.000
0.000
Starch
g
17.45
8
0.619
52.175
Minerals
Calcium, Ca
mg
18
8
1.678
53.820
Iron, Fe
mg
1.07
8
0.104
3.199
Magnesium, Mg
mg
30
8
0.766
89.700
Phosphorus, P
mg
71
8
1.751
212.290
Potassium, K
mg
550
8
21.990
1644.500
Sodium, Na
mg
8
12
0.766
23.920
Zinc, Zn
mg
0.35
8
0.022
1.046
Copper, Cu
mg
0.107
8
0.008
0.320
Manganese, Mn
mg
0.228
8
0.020
0.682
Selenium, Se
mcg
0.5
2
 
1.495
Vitamins
Vitamin C, total ascorbic acid
mg
12.9
6
0.525
38.571
Thiamin
mg
0.067
8
0.008
0.200
Riboflavin
mg
0.048
8
0.003
0.144
Niacin
mg
1.348
8
0.087
4.031
Pantothenic acid
mg
0.380
8
0.024
1.136
Vitamin B-6
mg
0.354
8
0.028
1.058
Folate, total
mcg
11
12
0.548
32.890
Folic acid
mcg
0
0
 
0.000
Folate, food
mcg
11
12
0.548
32.890
Folate, DFE
mcg_DFE
11
0
 
32.890
Vitamin B-12
mcg
0.00
0
 
0.000
Vitamin A, IU
IU
10
0
 
29.900
Vitamin A, RAE
mcg_RAE
1
0
 
2.990
Retinol
mcg
0
0
 
0.000
Vitamin E (alpha-tocopherol)
mg
0.04
2
 
0.120
Tocopherol, beta
mg
0.00
2
 
0.000
Tocopherol, gamma
mg
0.00
2
 
0.000
Tocopherol, delta
mg
0.00
2
 
0.000
Vitamin K (phylloquinone)
mcg
2.0
8
0.327
5.980
Lipids
4:0
g
0.000
0
 
0.000
6:0
g
0.000
0
 
0.000
8:0
g
0.000
0
 
0.000
10:0
g
0.001
0
 
0.003
12:0
g
0.003
0
 
0.009
14:0
g
0.001
0
 
0.003
16:0
g
0.016
0
 
0.048
18:0
g
0.004
0
 
0.012
Fatty acids, total monounsaturated
g
0.002
0
 
0.006
16:1 undifferentiated
g
0.001
0
 
0.003
18:1 undifferentiated
g
0.001
0
 
0.003
20:1
g
0.000
0
 
0.000
22:1 undifferentiated
g
0.000
0
 
0.000
Fatty acids, total polyunsaturated
g
0.043
0
 
0.129
18:2 undifferentiated
g
0.032
0
 
0.096
18:3 undifferentiated
g
0.010
0
 
0.030
18:4
g
0.000
0
 
0.000
20:4 undifferentiated
g
0.000
0
 
0.000
20:5 n-3
g
0.000
0
 
0.000
22:5 n-3
g
0.000
0
 
0.000
22:6 n-3
g
0.000
0
 
0.000
Cholesterol
mg
0
0
 
0.000
Other
Carotene, beta
mcg
6
9
0.000
17.940
Carotene, alpha
mcg
0
9
0.000
0.000
Cryptoxanthin, beta
mcg
0
9
0.000
0.000
Lycopene
mcg
0
9
0.000
0.000
USDA National Nutrient Database for Standard Reference, Release 16 (July 2003)

The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-27)

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