Mashed Potatoes Nutrition

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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

Dietary Fiber 1.7g

Total Sugars 3.4g

Protein 3.7g

Vitamin D 25 IU

Calcium 67mg

Iron 0mg

Potassium 344mg

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.

Detailed Nutrient Information

Vitamin C

23%

20.4 mg

Thiamin

23%

0.27 mg

Riboflavin

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

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

361 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

8.4 mcg

Vitamin E

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

25.2 IU

Vitamin K

3.15 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

67.2 mg

Iron

0.34 mg

Magnesium

23.1 mg

Phosphorus

81.9 mg

Potassium

344 mg

Sodium

15%

344 mg

Zinc

0.38 mg

Copper

0.07 mg

Manganese

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

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

22.8 g

Fibre

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).

† - Not adjusted for digestibility. For more information, see the protein digestibility tables.

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.

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.

Too much can raise LDL ("bad") cholesterol

Contains Trans Fat.

Mashed Potatoes

Daily Value Calculator

Detailed Nutrient Information

Vitamins

Minerals

Fats and Fatty Acids

Proteins and Amino Acids

Carbohydrates and Sugars

Other

Serving Sizes

Nutrient Sources ‡

Macronutrient Profile

Proportions of Macros

Profile of Protein in Item

Essential Amino Acids

Profile of Carbohydrates in Item

Fraction of Carbs by Type

Profile of Fat in Item

Types of Fats

Nutrient Sources ^‡