Mashed Potatoes

Potatoes, mashed, home-prepared, whole milk and margarine added

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (210g)

Amount per serving

Calories

237

% Daily Value *

Total Fat 8.8g

11%

Saturated Fat 1.6g

8%

Trans Fat 1.1g

Cholesterol 2mg

1%

Sodium 699mg

30%

Total Carbohydrate 35.6g

13%

Dietary Fiber 3.2g

11%

Total Sugars 3g

Protein 4.1g

Vitamin D 15 IU

4%

Calcium 44mg

3%

Iron 1mg

3%

Potassium 685mg

15%

*

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.

Detailed Nutrient Information

Vitamin C

25%

22.1 mg

Thiamin

16%

0.19 mg

Riboflavin

7%

0.09 mg

Niacin

15%

2.47 mg

Pantothenic Acid

20%

1 mg

Vitamin B6

31%

0.52 mg

Folate

18.9 mcg

Folic Acid

0 mcg

Food Folate

18.9 mcg

Fortified Folate

18.9 mcg

Choline

5%

28.4 mg

Betaine

0.42 mg

Vitamin B12

6%

0.15 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

10%

92.4 mcg

Retinol

86.1 mcg

Beta Carotene

63 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

8%

393 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

14.7 mcg

Vitamin E

6%

0.88 mg

Added Vitamin E

0 mg

Beta Tocopherol

0.04 mg

Gamma Tocopherol

4.18 mg

Delta Tocopherol

1.45 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0.42 mcg

Vitamin D2

Vitamin D3

0.42 mcg

Vitamin D

4%

14.7 IU

Vitamin K

11%

12.6 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

3%

44.1 mg

Iron

3%

0.55 mg

Magnesium

10%

39.9 mg

Phosphorus

8%

101 mg

Potassium

15%

685 mg

Sodium

30%

699 mg

Zinc

6%

0.63 mg

Copper

36%

0.33 mg

Manganese

10%

0.24 mg

Selenium

3%

1.68 mcg

Fluoride

81.9 mcg

Iodine

Fat

11%

8.82 g

Saturated Fat

8%

1.56 g

Butyric Acid

0.02 g

Caproic Acid

0.02 g

Caprylic Acid

0.02 g

Capric Acid

0.02 g

Lauric Acid

0.02 g

Tridecylic Acid

0 g

Myristic Acid

0.07 g

Pentadecylic Acid

0 g

Palmitic Acid

0.83 g

Margaric Acid

0 g

Stearic Acid

0.54 g

Arachidic Acid

0.02 g

Behenic Acid

0.01 g

Lignoceric Acid

0.01 g

Monounsaturated Fat

3.02 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

3.01 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

0 g

Polyunsaturated Fat

1.87 g

9,12-octadecadienoic Acid

1.69 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.18 g

Alpha Linolenic Acid (ALA)

Gamma Linolenic Acid (GLA)

Punicinic Acid

Paranaric Acid

0 g

Eicosadienoic Acid

0 g

Icosatrienioc Acid

0 g

Eicosatrienoic Acid (ETE)

Dihomo Gamma Linolenic Acid (DGLA)

Eicosatetraenoic Acid (ETA)

0 g

Arachidonic Acid (AA)

Eicosapentaenoic Acid (EPA)

0 g

Heneicosapentaenoic Acid (HPA)

Adrenic Acid (AdA)

0 g

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

1.09 g

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

1%

2.1 mg

Phytosterols

39.9 mg

Stigmasterols

4.2 mg

Campesterol

6.3 mg

Beta Sitosterol

25.2 mg

Protein

8%

4.12 g

Tryptophan

0.06 g

Threonine

0.16 g

Isoleucine

0.18 g

Leucine

0.29 g

Lysine

0.28 g

Methionine

0.08 g

Cystine

0.05 g

Phenylalanine

0.19 g

Tyrosine

0.17 g

Valine

0.24 g

Arginine

0.17 g

Histidine

0.1 g

Alanine

0.13 g

Aspartic Acid

0.86 g

Glutamic Acid

0.76 g

Glycine

0.12 g

Proline

0.21 g

Serine

0.2 g

Hydroxyproline

Carbohydrates

13%

35.6 g

Fibre

11%

3.15 g

Soluble Fibre

Insoluble Fibre

Sugar

2.96 g

Added Sugar

Sucrose

0.34 g

Glucose

0.63 g

Fructose

0.5 g

Lactose

1.49 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

237 kcal

Water

158 g

Ash

3.46 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (210g)

Nutrient Sources

  • Excellent source of Vitamin B6
  • Excellent source of Sodium
  • Excellent source of Copper
  • Good source of Thiamin
  • Good source of Niacin
  • Good source of Pantothenic Acid
  • Good source of Potassium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

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: 100%

Limiting Amino Acid: Methionine

  • Some foods that are a good source of Methionine include eggs, meat, fish, sesame seeds, Brazil nuts and some other plant seeds, and cereal grains.

100g of Mashed Potatoes contains 2g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (38g) of black beans.

† - Not adjusted for digestibility. See the tables here for reference.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

  • 32.4g per 1 cup

Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Contains Trans Fat.

Low in Cholesterol.

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