Potatoes are one of the richest sources of starch , vitamins , minerals and dietary fiber . 100 g provides 70 calories , however , they contain very little fat ( 0.1 g per 100 g ) and no cholesterol ;

- They are good sources of natural fibers , such as soluble and insoluble . Dietary fiber increases the quality of their composition seat , thus helping to prevent constipation , reduce absorption ;

- Tubers are one of the richest sources of B vitamins such as pyridoxine (vitamin B6) , thiamine , niacin , pantothenic acid and folate .

- Fresh potatoes , along with their bark are a good source of antioxidant vitamins , such as vitamin C. 100 g of fresh tubers contain 11.4 mg or 20 % of the RDA ( recommended daily allowance ) of this vitamin ;
Regular consumption of foods rich in vitamin C helps body develop resistance against infectious agents and help eliminate free radicals ;

- They also contain suitable quantities of essential minerals such as iron, manganese , magnesium , phosphorus , copper and potassium ;

- Red potatoes contain a significant amount of vitamin A and antioxidant flavonoids such as carotene and zeaxanthin ;

- Recent studies from service research suggests that antioxidants flavonoids , quercetin present in potato has anti- cancer and cardio - protective properties .