Instant Mash

White potato, from complete dry mix, mashed, made with water

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Full Nutrition Profile

Nutrition Facts

Serving Size

1 cup (2 servings) (250g)

Amount per serving

Calories

178

% Daily Value *

Total Fat 2.2g

3%

Saturated Fat 0.5g

3%

Trans Fat

Cholesterol 0mg

0%

Sodium 400mg

17%

Total Carbohydrate 35.5g

13%

Dietary Fiber 3g

11%

Total Sugars

Protein 5g

Vitamin D

Calcium 70mg

5%

Iron 2mg

9%

Potassium 845mg

18%

*

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Using default Daily Values from FDA.

Set personalized Daily Values

Detailed Nutrient Information

Vitamin C

8%

7.25 mg

Thiamin

7%

0.09 mg

Riboflavin

11%

0.14 mg

Niacin

12%

1.92 mg

Pantothenic Acid

—

Vitamin B6

24%

0.41 mg

Folate

12.5 mcg

Folic Acid

0 mcg

Food Folate

12.5 mcg

Fortified Folate

12.5 mcg

Choline

5%

25.3 mg

Betaine

—

Vitamin B12

0%

0 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

1%

7.5 mcg

Retinol

7.5 mcg

Beta Carotene

5 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

—

Lycophene

0 mcg

Lutein and Zeaxanthin

17.5 mcg

Vitamin E

1%

0.15 mg

Added Vitamin E

0 mg

Beta Tocopherol

—

Gamma Tocopherol

—

Delta Tocopherol

—

Alpha Tocotreniol

—

Beta Tocotreniol

—

Gamma Tocotreniol

—

Delta Tocotreniol

—

Vitamin D2 and D3

0 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

—

Vitamin K

4%

4.5 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

5%

70 mg

Iron

9%

1.6 mg

Magnesium

8%

35 mg

Phosphorus

9%

108 mg

Potassium

18%

845 mg

Sodium

17%

400 mg

Zinc

5%

0.58 mg

Copper

32%

0.29 mg

Manganese

—

Selenium

22%

12 mcg

Fluoride

—

Iodine

—

Fat

3%

2.15 g

Saturated Fat

3%

0.51 g

Butyric Acid

0.01 g

Caproic Acid

0.01 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.02 g

Tridecylic Acid

—

Myristic Acid

0.03 g

Pentadecylic Acid

—

Palmitic Acid

0.29 g

Margaric Acid

—

Stearic Acid

0.14 g

Arachidic Acid

—

Behenic Acid

—

Lignoceric Acid

—

Monounsaturated Fat

0.73 g

Myristoleic Acid

—

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

—

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

—

Oleic Acid

—

Elaidic Acid

—

Vaccenic Acid

—

Gondoic Acid

0.01 g

Docos-13-enoic Acid

—

Erucic Acid

—

Brassidic Acid

—

Nervonic Acid

—

Polyunsaturated Fat

0.74 g

9,12-octadecadienoic Acid

—

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

—

Alpha Linolenic Acid (ALA)

—

Gamma Linolenic Acid (GLA)

—

Punicinic Acid

—

Paranaric Acid

0 g

Eicosadienoic Acid

—

Icosatrienioc Acid

—

Eicosatrienoic Acid (ETE)

—

Dihomo Gamma Linolenic Acid (DGLA)

—

Eicosatetraenoic Acid (ETA)

—

Arachidonic Acid (AA)

—

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

—

Adrenic Acid (AdA)

—

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

—

Trans Monoenoic Fat

—

Trans Polyenoic Fat

—

Cholesterol

0%

0 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

10%

4.97 g

Tryptophan

—

Threonine

—

Isoleucine

—

Leucine

—

Lysine

—

Methionine

—

Cystine

—

Phenylalanine

—

Tyrosine

—

Valine

—

Arginine

—

Histidine

—

Alanine

—

Aspartic Acid

—

Glutamic Acid

—

Glycine

—

Proline

—

Serine

—

Hydroxyproline

—

Carbohydrates

13%

35.5 g

Fibre

11%

3 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

—

Added Sugar

—

Sucrose

—

Glucose

—

Fructose

—

Lactose

—

Maltose

—

Galactose

—

Sugar Alcohols

—

Starch

—

Calories

178 kcal

Water

204 g

Ash

—

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (2 servings) (250g)

Nutrient Sources ‡

  • Excellent source of Copper
  • Good source of Vitamin B6
  • Good source of Potassium
  • Good source of Sodium
  • Good source of Selenium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Moderate Protein
  • Low Fat
  • High Carbs

Foods with similar macro profiles:

Profile of Protein in Item

Essential Amino Acids

Essential amino acids are critical for building protein. For more information, see the Wikipedia page on them.

Protein Quality Score: %†

Limiting Amino Acid:

  • Some foods that are a good source of include .

100g of Instant Mash contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (39g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 32.5g per 1 cup (2 servings)

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Zero Trans Fat.

Low in Cholesterol.

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