Shree Ram Exports

The potato contains vitamins and minerals that have been identified as vital to human nutrition, as well as an assortment of phytochemicals, such as carotenoids and polyphenols. A medium-sized 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. Nutritionally, 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 by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant 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 and triglyceride concentrations, increases satiety, and possibly even reduces fat storage.[48][49][50] The amount of resistant starch in potatoes depends much on preparation methods. Cooking and then cooling potatoes significantly increased resistant starch. For example, cooked potato starch contains about 7% resistant starch, which increases to about 13% upon cooling.[51] The nutrients of the potato seem to be fairly evenly distributed between the flesh and the skin. For a medium potato, with and without the skin, nutritiondata.com gives the following:[52][53] Nutrient Without skin (156 g) (% RDA) With skin (173 g) (% RDA) Vitamin C 33 28 Thiamin 11 7 Niacin 11 12 Vitamin B6 23 27 Folate 4 12 Pantothenic Acid 9 7 Iron 3 10 Magnesium 10 12 Potassium 17 26 Copper 17 10 Dietary Fiber 9 15 Almost all the protein content of a potato is contained in a thin layer just under its skin.[54] The cooking method used can significantly impact the nutrient availability of the potato. Potatoes are often broadly classified as high on the glycemic index (GI) and so are often excluded from the diets of individuals trying to follow a low GI diet. In fact, the GI of potatoes can vary considerably depending on type (such as red, russet, white, or Prince Edward), origin (where it was grown), preparation methods (i.e., cooking method, whether it is eaten hot or cold, whether it is mashed or cubed or consumed whole, etc.), and with what it is consumed (i.e., the addition of various high fat or high protein toppings).[55]