BNI™ 052.11c: Potatoes, cooked (USDA)

refBNI™ 52.11c: 11367, Potatoes, boiled, cooked without skin, flesh, without salt, USDA, 2012.

Cooked potatoes.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 1.7 6.8 7.9 20.0 17.2 4.3
Carbohydrate* 19.6 78.4 91.1 55.0 47.4 11.8
Sugar 0.9 3.6 4.2 < 10.0 < 8.6 < 2.2
Fat 0.1 0.9 1.0 25.0 21.5 2.4
Saturated fat 0.0 0.0 0.0 < 10.0 < 8.6 < 1.0
Fiber 1.8 - 6.0 4.3 - 1.3
Sodium 0.005 - 0.3 < 4.3 - < 0.086
Misc 77.7 - - - - 80.7
Total 100.0 86.1 100.0 100.0 86.1 100.0
kJul - 360.2 - - 360.2 -
(*) Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 the fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
x (bad) Very low in protein
x (bad) Extremely high in carbohydrate
(good) Low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
о (ok) Slightly low in fiber
(good) Low in sodium
90% *
85% *
80% *
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% *
15% *
10% * *
5%   * * *
mid p c f fb
max s sf na
5%   *
10%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * *
kcal per serving = 86.1 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 52.11
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 52.11
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 22.4 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 22.4 kcal Reduce BNI to 26.06
Burn those kcal out doing… 449 steps
or 7 minutes slow walking (~3.2km/h)
or 5 minutes fast walking (~5.6km/h)
or 2 minutes jogging (~8km/h)
or 5 minutes leisure cycling (<16km/h)
or 3 minutes swimming
or 2 minutes stair treadmill
Reduce kcal to 63.7 kcal per serving All reduce BNI to 26.06
63.7 kcal = energy for approximately 38 minutes (~ 0.6 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.