Potatoes 🥔🥔🥔

 Large potatoes, the iron content scales up roughly with size. Here’s a rough estimate:

Large white potato (~300g): about 2.2 mg of iron

Large sweet potato (~300g): about 1.4 mg of iron

So a big white potato can give you around 12% of your daily iron needs (based on 18 mg/day for adults).

Remember, the exact iron content can vary a bit by variety and growing conditions. Also, eating the skin adds some extra iron and nutrients.

Potatoes are pretty nutrient-rich for a humble tuber! Here’s a breakdown of key nutrients in a medium white potato (~150g) with skin:

Macronutrients:

Calories: ~110

Carbohydrates: ~26 g (mostly starch)

Protein: ~3 g

Fat: < 0.2 g (almost fat-free)

Fiber: ~2 g (mostly from skin)

Vitamins:

Vitamin C: ~17 mg (about 20% of daily value)

Vitamin B6: ~0.3 mg (15% DV)

Folate: small amount (~15 mcg)

Niacin (B3), Thiamin (B1), Riboflavin (B2): trace amounts

Minerals:

Potassium: ~620 mg (about 15% DV) — important for heart and muscle function

Iron: ~1.1 mg (6% DV)

Magnesium: ~30 mg (7% DV)

Phosphorus: ~60 mg (6% DV)

Calcium: ~20 mg (2% DV)

Others:

Antioxidants: such as flavonoids and carotenoids, especially in colored varieties (red, purple potatoes)

Potatoes are especially known for their potassium and vitamin C content, plus they provide energy mainly via carbs. Eating the skin boosts fiber and micronutrient intake.