Potatoes not only taste good, they're also important ingredients of the Mediterranean diet, which is why they're at the base of the food pyramid. According to healthy eating guidelines, potatoes are a good source of starch and are therefore similar to cereals, the food group that should be included in every main meal. On a nutritional level, potatoes have a very low fat content (less than 1%) and protein content (2%); they contain lots of carbohydrates (around 18%), consisting of starch (16%) and small quantities of simple sugars. They are also full of vitamins, such as B1, niacin and vitamin C, and folic and pantothenic acids. Potatoes are one of the most important sources of potassium (approx. 570mg/100g), phosphorus, and calcium. They provide 85 kcal of energy per 100g, and are easily digestible. According to the LARN, the recommended daily reference nutrient values in Italy, the recommended intake of potatoes is 200g twice a week.