They contain some potassium, riboflavin, iron and niacin. An excellant source of vitamin C and a good source of dietry fibre, folic acid and thiamine, peas are also a usefull source of niacin, iron, zinc and protein. Potatoes are a good source of complex carbohydrates, vitamin C and dietry fibre and supply good amounts od potassium, magnesium, niacin and thiamine. Their reputation for being fattening is quite undeserved. Its not the potatoes which are at fault, but the way they are cooked.
Many people say that the skin of the potatoe contains most of the nutrients.
This isn't entirely true. While the skin is a good source of fiber and vitamin C, containing about 20 percent of the recommended daily allowances for these nutrients, the majority of the potatoe's nutrients are found in the pulp. You can almost double your intake of most nutrients when you eat both the pulp and the skin of a potatoe. There are more than 5,000 varieties of potatoes. Although some varieties have been valued for their nutritious seeds, the flesh of pumpkin is also a rich source of carotene which is converted to vitamin A in the body.