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Studies reported that one medium potato (5.3 oz) with the skin contains 45 percent of the daily value for vitamin C.
It also includes as much or more potassium (620 mg) than either bananas, spinach, or broccoli, 10 percent of the daily requirement of B6, and trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron, and zinc.
In addition to vitamins and minerals, potatoes also contain an assortment of phytochemicals with antioxidant potential, most notably carotenoids and anthocyanins.

Anthocyanins are found in the greatest amounts in purple and red potatoes while carotenoids are found largely in yellow and red potatoes; although, small quantities are also found in white potatoes.

Scientists examined total antioxidant in more than 100 different foods, including fruits, vegetables, nuts, dried fruits, spices, cereals, and other foods.

Out of the 42 vegetables that were tested, beans and artichokes ranked highest in total antioxidant capacity. Russet potatoes ranked fifth, coming in ahead of vegetables that are more commonly known for their antioxidant potential, such as broccoli, cabbage, and tomatoes.

The scientists have developed specific research programs to study the antioxidant content of different varieties of potatoes with the ultimate goal of developing new potato varieties that maximize antioxidant potential.

They have examined nearly 100 different selections and varieties of potatoes for antioxidant content and free radical scavenging capacity.

Their research indicates that pigmented potatoes contain a variety of substances with antioxidant potential.

Restaurant-Quality French Fry Cutter

Cast-iron with stainless-steel blade cuts 8-lb. of potatoes n less than 10 minutes.

Food sources of magnesium

A lot of foods contain magnesium. Excellent sources are nuts, beans, dark-green leafy vegetables, whole grains, and seafood. Daily magnesium can be received from milk, which has about 34 mg per cup. Soy foods such as miso and tofu (bean curd) are good sources of magnesium.

Soy milk actually has more magnesium than cow’s milk. There isn’t much magnesium in meat or foods that have been refined or processed a lot—just compare the 23 mg in a slice of whole wheat bread to the measly 5 mg in a slice of white bread.
Unfortunately, when whole wheat is refined into enriched w hite flour, the magnesium for a 100-gram serving is reduced from 126 mg to 22 mg. Processed and refined foods are generally low in magnesium.

Fast foods are not an optimal source; it would take seventeen fast-food double hamburgers to provide enough magnesium for one day. Chocolate is a fun source of magnesium.