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Vegan - Vegetarian Recipe Book
How Mary and Frank and Friends Eat
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Since 
(Potatoes, White) The most economical way to buy white potatoes is bagged; however, some of the potatoes are usually damaged. Carefully inspect as many of the potatoes in the bag as you can to make sure that there is no rot or mold, as it will quickly spread to the rest of the potatoes. When the bag is opened, remove any damaged or bruised potatoes and use them first. If buying loose potatoes, select the most perfect ones. Baked potatoes are great with many meals or they can be cut up on a greens and veggies salad, or used in numerous recipes. See the nutritional chart below.
| Nutrient | Units | Value per 100 grams of edible portion |
Sample Count |
Std. Error |
1 potato medium (2-1/4" to 3-1/4" dia) ------- 173 g |
|---|---|---|---|---|---|
| Proximates | |||||
| Water |
g
|
75.43
|
5
|
0.633
|
130.494
|
| Energy |
kcal
|
94
|
0
|
|
162.620
|
| Energy |
kj
|
393
|
0
|
|
679.890
|
| Protein |
g
|
2.10
|
5
|
0.125
|
3.633
|
| Total lipid (fat) |
g
|
0.15
|
5
|
0.007
|
0.260
|
| Ash |
g
|
1.24
|
5
|
0.065
|
2.145
|
| Carbohydrate, by difference |
g
|
21.08
|
0
|
|
36.468
|
| Fiber, total dietary |
g
|
2.1
|
4
|
0.043
|
3.633
|
| Sugars, total |
g
|
1.53
|
3
|
0.110
|
2.647
|
| Sucrose |
g
|
0.40
|
5
|
0.023
|
0.692
|
| Glucose (dextrose) |
g
|
0.63
|
5
|
0.079
|
1.090
|
| Fructose |
g
|
0.36
|
5
|
0.011
|
0.623
|
| Lactose |
g
|
0.00
|
5
|
0.000
|
0.000
|
| Maltose |
g
|
0.00
|
5
|
0.000
|
0.000
|
| Galactose |
g
|
0.00
|
3
|
0.000
|
0.000
|
| Starch |
g
|
17.99
|
5
|
0.645
|
31.123
|
| Minerals | |||||
| Calcium, Ca |
mg
|
10
|
5
|
1.389
|
17.300
|
| Iron, Fe |
mg
|
0.64
|
5
|
0.056
|
1.107
|
| Magnesium, Mg |
mg
|
27
|
5
|
1.113
|
46.710
|
| Phosphorus, P |
mg
|
75
|
5
|
4.167
|
129.750
|
| Potassium, K |
mg
|
544
|
5
|
34.257
|
941.120
|
| Sodium, Na |
mg
|
7
|
5
|
0.532
|
12.110
|
| Zinc, Zn |
mg
|
0.35
|
5
|
0.034
|
0.605
|
| Copper, Cu |
mg
|
0.127
|
5
|
0.015
|
0.220
|
| Manganese, Mn |
mg
|
0.189
|
5
|
0.010
|
0.327
|
| Selenium, Se |
mcg
|
0.5
|
0
|
|
0.865
|
| Vitamins | |||||
| Vitamin C, total ascorbic acid |
mg
|
12.6
|
5
|
0.518
|
21.798
|
| Thiamin |
mg
|
0.048
|
5
|
0.003
|
0.083
|
| Riboflavin |
mg
|
0.043
|
5
|
0.006
|
0.074
|
| Niacin |
mg
|
1.528
|
5
|
0.168
|
2.643
|
| Pantothenic acid |
mg
|
0.383
|
5
|
0.022
|
0.663
|
| Vitamin B-6 |
mg
|
0.211
|
5
|
0.017
|
0.365
|
| Folate, total |
mcg
|
38
|
5
|
4.809
|
65.740
|
| Folic acid |
mcg
|
0
|
0
|
|
0.000
|
| Folate, food |
mcg
|
38
|
5
|
4.809
|
65.740
|
| Folate, DFE |
mcg_DFE
|
38
|
0
|
|
65.740
|
| Vitamin B-12 |
mcg
|
0.00
|
0
|
|
0.000
|
| Vitamin A, IU |
IU
|
10
|
0
|
|
17.300
|
| Vitamin A, RAE |
mcg_RAE
|
1
|
0
|
|
1.730
|
| Retinol |
mcg
|
0
|
0
|
|
0.000
|
| Vitamin E (alpha-tocopherol) |
mg
|
0.04
|
0
|
|
0.069
|
| Tocopherol, beta |
mg
|
0.00
|
0
|
|
0.000
|
| Tocopherol, gamma |
mg
|
0.00
|
0
|
|
0.000
|
| Tocopherol, delta |
mg
|
0.00
|
0
|
|
0.000
|
| Vitamin K (phylloquinone) |
mcg
|
2.7
|
6
|
0.141
|
4.671
|
| Lipids | |||||
| Fatty acids, total saturated |
g
|
0.022
|
0
|
|
0.038
|
| 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
|
|
0.002
|
| 12:0 |
g
|
0.003
|
0
|
|
0.005
|
| 14:0 |
g
|
0.001
|
0
|
|
0.002
|
| 16:0 |
g
|
0.014
|
0
|
|
0.024
|
| 18:0 |
g
|
0.003
|
0
|
|
0.005
|
| Fatty acids, total monounsaturated |
g
|
0.002
|
0
|
|
0.003
|
| 16:1 undifferentiated |
g
|
0.001
|
0
|
|
0.002
|
| 18:1 undifferentiated |
g
|
0.001
|
0
|
|
0.002
|
| 20:1 |
g
|
0.000
|
0
|
|
0.000
|
| 22:1 undifferentiated |
g
|
0.000
|
0
|
|
0.000
|
| Fatty acids, total polyunsaturated |
g
|
0.037
|
0
|
|
0.064
|
| 18:2 undifferentiated |
g
|
0.027
|
0
|
|
0.047
|
| 18:3 undifferentiated |
g
|
0.009
|
0
|
|
0.016
|
| 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
|
| Amino acids | |||||
| Tryptophan |
g
|
0.024
|
4
|
0.001
|
0.042
|
| Threonine |
g
|
0.068
|
4
|
0.005
|
0.118
|
| Isoleucine |
g
|
0.067
|
4
|
0.003
|
0.116
|
| Leucine |
g
|
0.096
|
4
|
0.008
|
0.166
|
| Lysine |
g
|
0.107
|
4
|
0.003
|
0.185
|
| Methionine |
g
|
0.031
|
4
|
0.003
|
0.054
|
| Cystine |
g
|
0.023
|
4
|
0.001
|
0.040
|
| Phenylalanine |
g
|
0.147
|
4
|
0.005
|
0.254
|
| Tyrosine |
g
|
0.050
|
4
|
0.003
|
0.087
|
| Valine |
g
|
0.101
|
4
|
0.005
|
0.175
|
| Arginine |
g
|
0.101
|
4
|
0.002
|
0.175
|
| Histidine |
g
|
0.034
|
4
|
0.003
|
0.059
|
| Alanine |
g
|
0.065
|
4
|
0.003
|
0.112
|
| Aspartic acid |
g
|
0.455
|
4
|
0.016
|
0.787
|
| Glutamic acid |
g
|
0.325
|
4
|
0.009
|
0.562
|
| Glycine |
g
|
0.058
|
4
|
0.005
|
0.100
|
| Proline |
g
|
0.060
|
4
|
0.007
|
0.104
|
| Serine |
g
|
0.074
|
4
|
0.005
|
0.128
|
| Other | |||||
| Carotene, beta |
mcg
|
6
|
5
|
0.000
|
10.380
|
| Carotene, alpha |
mcg
|
0
|
5
|
0.000
|
0.000
|
| Cryptoxanthin, beta |
mcg
|
0
|
5
|
0.000
|
0.000
|
| Lycopene |
mcg
|
0
|
5
|
0.000
|
0.000
|
| Lutein + zeaxanthin |
mcg
|
30
|
5
|
5.099
|
51.900
|
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