Mashed Potatoes

Potatoes, mashed, dehydrated, granules without milk, dry form

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Full Nutrition Profile

Using default Daily Values from FDA.

Set personalized Daily Values

Nutrition Facts

Serving Size

1 cup (200g)

Amount per serving

Calories

744

% Daily Value *

Total Fat 1.1g

1%

Saturated Fat 0.3g

1%

Trans Fat

Cholesterol 0mg

0%

Sodium 134mg

6%

Total Carbohydrate 171g

62%

Dietary Fiber 14.2g

51%

Total Sugars 6.9g

Protein 16.4g

Vitamin D 0 IU

0%

Calcium 82mg

6%

Iron 2mg

12%

Potassium 1406mg

30%

*

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

82%

74 mg

Thiamin

76%

0.91 mg

Riboflavin

39%

0.51 mg

Niacin

60%

9.53 mg

Pantothenic Acid

14%

0.69 mg

Vitamin B6

101%

1.72 mg

Folate

80 mcg

Folic Acid

0 mcg

Food Folate

80 mcg

Fortified Folate

80 mcg

Choline

21%

113 mg

Betaine

Vitamin B12

0%

0 mcg

Added Vitamin B12

Biotin

Vitamin A

0%

2 mcg

Retinol

0 mcg

Beta Carotene

14 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

0%

22 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

76 mcg

Vitamin E

4%

0.54 mg

Added Vitamin E

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

0%

0 IU

Vitamin K

15%

18 mcg

Dihydrophylloquinone

Menaquinone-4

Calcium

6%

82 mg

Iron

12%

2.18 mg

Magnesium

47%

196 mg

Phosphorus

39%

490 mg

Potassium

30%

1410 mg

Sodium

6%

134 mg

Zinc

17%

1.82 mg

Copper

23%

0.2 mg

Manganese

97%

2.24 mg

Selenium

99%

54.2 mcg

Fluoride

Iodine

Fat

1%

1.08 g

Saturated Fat

1%

0.28 g

Butyric Acid

0 g

Caproic Acid

0 g

Caprylic Acid

0 g

Capric Acid

0.01 g

Lauric Acid

0.04 g

Tridecylic Acid

Myristic Acid

0.01 g

Pentadecylic Acid

Palmitic Acid

0.18 g

Margaric Acid

Stearic Acid

0.04 g

Arachidic Acid

Behenic Acid

Lignoceric Acid

Monounsaturated Fat

0.02 g

Myristoleic Acid

Pentadecenoic Acid

Hexadec-9-enoic Acid

0.01 g

Palmitoleic Acid

Trans Hexadec 9 Enoic Acid

Heptadecylic Acid

Octadec-9-enoic Acid

0.01 g

Oleic Acid

Elaidic Acid

Vaccenic Acid

Gondoic Acid

0 g

Docos-13-enoic Acid

0 g

Erucic Acid

Brassidic Acid

Nervonic Acid

Polyunsaturated Fat

0.48 g

9,12-octadecadienoic Acid

0.36 g

Linoleic Acid

Conjugated Linoleic Acids (CLAs)

Linolelaidic Acid

9-trans-12-cis-Linoleic Acid

Trans Linoleic Acid

Linolenic Acid

0.11 g

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)

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

Trans Monoenoic Fat

Trans Polyenoic Fat

Cholesterol

0%

0 mg

Phytosterols

Stigmasterols

Campesterol

Beta Sitosterol

Protein

33%

16.4 g

Tryptophan

0.16 g

Threonine

0.56 g

Isoleucine

0.56 g

Leucine

0.88 g

Lysine

0.94 g

Methionine

0.26 g

Cystine

0.23 g

Phenylalanine

1.02 g

Tyrosine

0.47 g

Valine

0.88 g

Arginine

0.89 g

Histidine

0.31 g

Alanine

0.59 g

Aspartic Acid

3.85 g

Glutamic Acid

2.93 g

Glycine

0.5 g

Proline

0.57 g

Serine

0.67 g

Hydroxyproline

Carbohydrates

62%

171 g

Fibre

51%

14.2 g

Soluble Fibre

Insoluble Fibre

Sugar

6.94 g

Added Sugar

Sucrose

2.04 g

Glucose

1.84 g

Fructose

2.02 g

Lactose

0 g

Maltose

1.04 g

Galactose

0 g

Sugar Alcohols

Starch

Calories

744 kcal

Water

7.26 g

Ash

4.2 g

Theobromine

0 mg

Caffeine

0 mg

Alcohol

0 g

Serving Sizes

  • 1 cup (200g)

Nutrient Sources

  • Excellent source of Vitamin C
  • Excellent source of Thiamin
  • Excellent source of Riboflavin
  • Excellent source of Niacin
  • Excellent source of Vitamin B6
  • Excellent source of Magnesium
  • Excellent source of Phosphorus
  • Excellent source of Potassium
  • Excellent source of Manganese
  • Excellent source of Selenium
  • Good source of Choline
  • Good source of Vitamin K
  • Good source of Zinc
  • Good source of Copper

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

  • Low 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: 100%

Limiting Amino Acid: Leucine

  • Some foods that are a good source of Leucine include soy, hemp, meat, nuts, fish, and legumes.

100g of Mashed Potatoes contains 8.2g of protein, which is about the same as 1.4 eggs, 0.3 chicken breasts, or 0.6 cups (160g) 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:

  • 156.8g per 1 cup

Excellent source of Fiber.


Profile of Fat in Item

Types of Fats

Low in Saturated Fat.


Low in Cholesterol.

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