How many nutrients are in potatoes?

The potato contains vitamins

and minerals

, as well as an assortment of phytochemicals

, such ascarotenoids

and natural phenols. Chlorogenic acid

constitutes up to 90% of the potato tuber natural phenols. Others found in potatoes are 4-O-caffeoylquinic acid (crypto-chlorogenic acid), 5-O-caffeoylquinic

(neo-chlorogenic acid), 3,4-dicaffeoylquinic and 3,5-dicaffeoylquinic acids.[58]

A medium-size 150 g (5.3 oz) potato with the skin provides 27 mg of vitamin C

(45% of the Daily Value (DV)), 620 mg of potassium

(18% of DV), 0.2 mg vitamin B6

(10% of DV) and trace amounts of thiamin

, riboflavin

, folate

, niacin

, magnesium

,phosphorus

, iron

, and zinc

. The fiber content of a potato with skin (2 g) is equivalent to that of many whole grain breads, pastas, and cereals.

In terms of nutrition, the potato is best known for its carbohydrate

content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch

. A small but significant portion of this starch is resistant to digestion byenzymes

in the stomach

and small intestine

, and so reaches the large intestine

essentially intact. Thisresistant starch

is considered to have similar physiological effects and health benefits as fiber

: It provides bulk, offers protection against colon cancer

, improves glucose

tolerance and insulin sensitivity, lowers plasma cholesterol andtriglyceride

concentrations, increases satiety, and possibly even reduces fat storage.[59]

[60]

[61]

The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increases resistant starch. For example, cooked potato starch

contains about 7% resistant starch, which increases to about 13% upon cooling.[62]