Mashed Potatoes

Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter 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

204

% Daily Value *

Total Fat 10.8g

14%

Saturated Fat 6.7g

34%

Trans Fat 0.4g

Cholesterol 29mg

10%

Sodium 344mg

15%

Total Carbohydrate 22.8g

8%

Dietary Fiber 1.7g

6%

Total Sugars 3.4g

Protein 3.7g

Vitamin D 25 IU

6%

Calcium 67mg

5%

Iron 0mg

2%

Potassium 344mg

7%

*

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

23%

20.4 mg

Thiamin

23%

0.27 mg

Riboflavin

9%

0.11 mg

Niacin

10%

1.63 mg

Pantothenic Acid

14%

0.72 mg

Vitamin B6

12%

0.21 mg

Folate

14.7 mcg

Folic Acid

0 mcg

Food Folate

14.7 mcg

Fortified Folate

14.7 mcg

Choline

4%

22.9 mg

Betaine

0.42 mg

Vitamin B12

10%

0.23 mcg

Added Vitamin B12

0 mcg

Biotin

Vitamin A

11%

98.7 mcg

Retinol

96.6 mcg

Beta Carotene

23.1 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

7%

361 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

8.4 mcg

Vitamin E

2%

0.29 mg

Added Vitamin E

0 mg

Beta Tocopherol

0 mg

Gamma Tocopherol

0 mg

Delta Tocopherol

0 mg

Alpha Tocotreniol

0 mg

Beta Tocotreniol

0 mg

Gamma Tocotreniol

0 mg

Delta Tocotreniol

0 mg

Vitamin D2 and D3

0.63 mcg

Vitamin D2

Vitamin D3

0.63 mcg

Vitamin D

6%

25.2 IU

Vitamin K

3%

3.15 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

5%

67.2 mg

Iron

2%

0.34 mg

Magnesium

6%

23.1 mg

Phosphorus

7%

81.9 mg

Potassium

7%

344 mg

Sodium

15%

344 mg

Zinc

3%

0.38 mg

Copper

7%

0.07 mg

Manganese

2%

0.04 mg

Selenium

10%

5.25 mcg

Fluoride

89.3 mcg

Iodine

Fat

14%

10.8 g

Saturated Fat

34%

6.7 g

Butyric Acid

0.4 g

Caproic Acid

0.26 g

Caprylic Acid

0.17 g

Capric Acid

0.32 g

Lauric Acid

0.33 g

Tridecylic Acid

0 g

Myristic Acid

0.98 g

Pentadecylic Acid

0 g

Palmitic Acid

2.85 g

Margaric Acid

0.06 g

Stearic Acid

1.32 g

Arachidic Acid

0.02 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

2.75 g

Myristoleic Acid

0 g

Pentadecenoic Acid

0 g

Hexadec-9-enoic Acid

0.11 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

0 g

Octadec-9-enoic Acid

2.63 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0.01 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.47 g

9,12-octadecadienoic Acid

0.39 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.08 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)

Docosapentanoic Acid (DPA)

0 g

Docosahexanoic Acid (DHA)

0 g

Trans Fat

0.37 g

Trans Monoenoic Fat

0.33 g

Trans Polyenoic Fat

Cholesterol

10%

29.4 mg

Phytosterols

0 mg

Stigmasterols

0 mg

Campesterol

0 mg

Beta Sitosterol

0 mg

Protein

7%

3.72 g

Tryptophan

0.06 g

Threonine

0.14 g

Isoleucine

0.15 g

Leucine

0.24 g

Lysine

0.19 g

Methionine

0.07 g

Cystine

0.04 g

Phenylalanine

0.2 g

Tyrosine

0.13 g

Valine

0.21 g

Arginine

0.15 g

Histidine

0.08 g

Alanine

0.12 g

Aspartic Acid

0.59 g

Glutamic Acid

0.69 g

Glycine

0.1 g

Proline

0.24 g

Serine

0.14 g

Hydroxyproline

0 g

Carbohydrates

8%

22.8 g

Fibre

6%

1.68 g

Soluble Fibre

Insoluble Fibre

Sugar

3.38 g

Added Sugar

Sucrose

0.25 g

Glucose

0.23 g

Fructose

0.25 g

Lactose

2.44 g

Maltose

0.13 g

Galactose

0 g

Sugar Alcohols

Starch

17.8 g

Calories

204 kcal

Water

171 g

Ash

2.16 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (210g)

Nutrient Sources

  • Good source of Thiamin
  • Good source of Sodium

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low Protein
  • Moderate Fat
  • Moderate 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: 100%

Limiting Amino Acid: Lysine

  • Some foods that are a good source of Lysine include eggs, meat (specifically red meat, lamb, pork, and poultry), soy, beans and peas, cheese (particularly Parmesan), and certain fish (such as cod and sardines).

100g of Mashed Potatoes contains 1.8g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (34g) 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:

  • 21.1g per 1 cup

Profile of Fat in Item

Types of Fats

High in Saturated Fat.


Contains Trans Fat.

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