Macronutrients, including protein, fat and carbohydrate, are substances the body needs in large quantities to promote growth and regulate organ functions. Micronutrients, including vitamins and minerals, are substances that the body is incapable of making on its own, and are needed in smaller doses to assist with cellular health and energy metabolism. Idaho potatoes can help you meet many of your daily nutrient needs.
Size and Calories
One large Idaho potato weighs about 148 g, or 5.3 oz. Each Idaho potato contains about 110 calories, or about 5 percent of your daily caloric needs based on a 2,000-calorie diet. Your exact caloric needs are based on several individual factors including exercise, age and sex.
Carbohydrates are converted to glucose and used for energy. One large Idaho potato contains 26 g of carbohydrate, or about 9 percent of the daily value based on a 2,000-calorie diet. Idaho potatoes also contain 2 g of fiber, a type of carbohydrate that can cleanse the colon and may help prevent certain types of cancer. An Idaho potato contains 1g of sugar.
A large Idaho potato provides 2 g of protein. Protein promotes growth and blood health; adults need at least 50 g of this nutrient each day. Though potatoes offer just a small dose of protein, this vegetable is often served with other high-protein ingredients such as butter, sour cream and bacon bits, which can help you meet your daily protein requirements.
Idaho potatoes contain several vitamins. One large Idaho potato contains 27 mg of vitamin C, or about 45 percent the daily recommended value for this vitamin. An Idaho potato also contains 10 percent of the daily value of vitamin B6. Each large Idaho potato contains trace amounts of thiamin, riboflavin, niacin and folic acid. Idaho potatoes' expansive vitamin profile is associated with healthy immune system function and the prevention of cellular damage.
Idaho potatoes offer one of the highest concentrations of potassium of any fruit or vegetable, with about 18 percent the daily recommended value for this mineral. By comparison, bananas have about 11 percent of the daily value for potassium, and onions and apples contain 7 and 5 percent, respectively. Potassium can help lower blood pressure and negate the harmful effects of sodium. Idaho potatoes also contain calcium, iron, magnesium, zinc, phosphorous and copper.