What you won't see on nutrition labels, though, is what gives potato chips the edge—potassium! A one-ounce portion of potato chips has 460 milligrams of potassium, which is equivalent to a medium banana. Coincidentally, the normal American diet is over heavy in sodium and deficient in potassium. That's why most people need to eat more vegetables to meet their daily needs for this mineral. Potatoes are a good source of fiber, vitamin B6, magnesium, and phosphorous. They're also very low in calories (about 100 per ounce), fat, and carbohydrate. However, like other foods, potatoes can be harmful if consumed in excess of what a healthy person should eat. The key here is to enjoy them as a snack rather than as a full-course meal! High blood pressure, heart disease, and diabetes are just some of the dangers posed by an unhealthy diet. It is important to eat a balanced diet that includes some form of fruit or vegetable every day. This will help provide your body with the nutrients it needs.