Potatoes. The composition and use of potatoes


Potatoes. The composition and use of potatoes.

Chemical composition of potato (potato).  Written proteins, fats, carbohydrates and calories in 100 grams of potatoes.

Nutritional value per 100 grams of potatoes:

  • Carbohydrates — 17.47 g
  • Protein — 2.02 g
  • Fat — 0.09 g

Energy value (calories) per 100 grams of potatoes:

  • 77 kcal

Carbohydrates in potatoes


  • Glucose — 0.33 g
  • Fructose — 0.27 g


  • Sucrose — 0.33 g


  • Starch — 15.44 g
  • Dietary fiber — 2.2 g

Proteins in potatoes

Essential amino acids:

  • Valise — 0.101 g
  • Histamine — 0.034 g
  • Glutamine — 0.345 g
  • Isoleucine — 0.065 g
  • Lucien — 0.096 g
  • Lysine — 0.105 g
  • Methionine — 0.031 g
  • Threonine — 0.066 g
  • Tryptophan — 0.021 g
  • Phenylalanine — 0.080 g

Nonessential amino acids:

  • Alanine — 0.062 g
  • Arginine — 0.099 g
  • Asparagine — 0.472 g
  • Glycine — 0.056 g
  • Praline — 0.062 g
  • Serene — 0.073 g

Conditionally essential amino acids:

  • Tyrosine — 0.047 g
  • Cysteine — 0.024 g

Fats in potatoes

  • Saturated fatty acid — 0.026 g
  • Monounsaturated fatty acids — 0,002 g
  • Polyunsaturated fatty acids — 0,043 g
  • Cholesterol — 0 mg
  • Phytosterols — 5 mg

Minerals in potatoes 100 grams:

  • Calcium — 12 mg
  • Iron — 0.78 mg
  • Magnesium — 23 mg
  • Phosphorus — 57 mg
  • Potassium — 421 mg
  • Sodium — 6 mg
  • Zinc — 0.29 mg
  • Copper — 0.108 mg
  • Manganese — 0.153 mg
  • Selenium — 0.3 mcg

Vitamins in potatoes 100 grams:

  • Ascorbic acid (Vitamin C) — 19.7 mg
  • Thiamine (Vitamin B1) — 0.080 mg
  • Riboflavin (Vitamin B2) — 0.032 mg
  • Niacin (Vitamin B3 or Vitamin PP) — 1,054 mg
  • Pantothenic acid (Vitamin B5) — 0.296 mg
  • Pyridoxine (vitamin B6) — 0.295 mg
  • Focalin (Vitamin B9 or folic acid) — 16 mg
  • Choline (Vitamin B4) — 12.1 mg
  • Beta — carotene (Vitamin A) — 1 mg
  • Alpha-tocopherol (vitamin E) — 0.01 mg

Benefits of potatoes (potatoes)

Picture of potato

Energy use potatoes:

In 100 grams of potato contains about 18 grams of carbohydrates. Carbohydrates are presented as mono — and disaccharides, and polysaccharides. Most of the course is necessary for polysaccharides on starch and a little dietary fiber (fiber).

Once a source of carbohydrates starch acts, which means that most of the potato complex carbohydrates. Hence, we can just say, energy use potatoes that this product is the correct source of energy and quality. Starch goes into the body, and then gradually splitting will be reserved in our muscles and liver as glycogen.

Potatoes, a great product is energetically favored of our body.

100 grams of raw potato, about 15.5 grams of starch calories translate to obtain about 62 kcal, which will directly be used as energy.

Construction use potatoes:

The amount of protein in the potato is very small. Vegetable protein. All amino acids in potato protein cannot be absorbed by the body completely (be absorbed only a small part).

Potatoes assume no benefit for the body construction.

Adipose use potatoes:

Fat per 100 grams of potatoes quite a bit. Harmful fatty acids is very small, no harm or good fats in potatoes, your body will not do!

However, I want to see, the potato contains phytosterols, substances which due to their properties, reduce the amount of cholesterol intake to our intestines. Potatoes are perfect to use with the products in fats which are a large amount of cholesterol.

Benefits of potatoes for digestion:

Potatoes have fiber; their number meets the daily requirement of 7.3%. Given that you combine the potatoes with other foods, the amount of dietary fiber in the normal volume. Eating potato will have a positive effect on your digestive system and helps cleanse the intestines of toxins.

Mineral use potatoes:

Let's see how the mineral composition of potato meets the daily requirement for minerals:

  • Calcium — 1.5 %
  • Iron — 5.2%
  • Magnesium — 5.75%
  • Phosphorus — 3.8 %
  • Potassium — 10.53%
  • Sodium — 0.15%
  • Zinc — 1.93 %
  • Copper — 5.4%
  • Manganese — 5.1%
  • Selenium — 0.3%

Potatoes source of minerals:


Potatoes are a poor source of minerals.

Vitamin use potatoes:

Let's see how much vitamin composition potato meets the daily requirement of vitamins:

  • Ascorbic acid (Vitamin C) — 26.27 %
  • Thiamine (Vitamin B1) — 4 %
  • Riboflavin (Vitamin B2) — 1.6%
  • Niacin (Vitamin B3 or Vitamin PP) — 7.03 %
  • Pantothenic acid (Vitamin B5) — 2.96 %
  • Pyridoxine (vitamin B6) — 14.75%
  • Focalin (Vitamin B9 or folic acid) — 1.07 %
  • Choline (Vitamin B4) — 2.69 %
  • Beta — carotene (Vitamin A) — 0.01 %
  • Alpha-tocopherol (vitamin E) — 0.1%

Potatoes source of vitamins:

  • Vitamin C
  • Vitamin B6

Opinion on the potato

Potatoes product of natural origin. Itself is a vegetable, any vegetables are benefits to man. Only now generally accepted to use any vegetable as a source of minerals, vitamins, dietary fiber in the form of fiber, but with potatoes a little different.

Potatoes can be put on a par with products such as buckwheat, rice, pasta and other foods sources of complex carbohydrates. Because most of the carbohydrates in the potato starch is presented. Of course by the number of starch per 100 grams, potatoes compared with rice, buckwheat and other products, however, because it’s such a small nutritional value, most people overeat. Eat portion feel after some time hunger and eat again. I'm more than sure it is for this reason, potatoes can often cause excess weight, not because it STARCH.

Anyone could easily use potatoes in your daily diet. Is it that some people can have side affect in the form of fat, explain why. Here you eat potatoes, getting the nutrients and possibly eats, except that the body is not likely to get enough nutrients, resulting in the survival function included, eventually your body will start to store during the next meal, nutrients under the skin, in the form Body Fat. Therefore, you either eat more servings, or better replace potatoes with another product. Overview count carbohydrates and do not exceed their limit in the night!

Dietary fiber in potatoes is not enough, I would recommend you to add to your potato meal at least some vegetables, or be sure to include oatmeal into your daily diet, and otherwise there will be a lack of dietary fiber, which has a negative impact on your health.

Vitamins and minerals are very small. In addition, the preparation of potatoes, most vitamins simply just destroyed and no vitamin use this product your body will not. That's why I would recommend you also add vegetables that can be eaten raw to get vitamins from food. In addition, so you can increase the percentage digestibility of eaten food at this moment. Indeed, various minerals and vitamins are assimilated only in the presence of certain of both.


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