Mashed Potatoes Nutrition

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Nutrition Facts

Serving Size

1 cup (210g)

Amount per serving

Calories

237

% Daily Value *

Total Fat 8.9g

11%

Saturated Fat 5.5g

27%

Trans Fat 0.3g

Cholesterol 23mg

Sodium 666mg

29%

Total Carbohydrate 35.3g

13%

Dietary Fiber 3.2g

11%

Total Sugars 3g

Protein 3.9g

Vitamin D 21 IU

Calcium 50mg

Iron 1mg

Potassium 596mg

13%

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

14%

12.6 mg

Thiamin

15%

0.18 mg

Riboflavin

0.09 mg

Niacin

14%

2.25 mg

Pantothenic Acid

20%

0.98 mg

Vitamin B6

27%

0.47 mg

Folate

16.8 mcg

Folic Acid

0 mcg

Food Folate

16.8 mcg

Fortified Folate

16.8 mcg

Choline

28.4 mg

Betaine

0.63 mg

Vitamin B12

0.15 mcg

Added Vitamin B12

0 mcg

Biotin

—

Vitamin A

79.8 mcg

Retinol

77.7 mcg

Beta Carotene

18.9 mcg

Alpha Carotene

0 mcg

Beta Cryptoxanthin

0 mcg

Vitamin A IU

290 IU

Lycophene

0 mcg

Lutein and Zeaxanthin

14.7 mcg

Vitamin E

0.25 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

0.42 mcg

Vitamin D2

—

Vitamin D3

—

Vitamin D

21 IU

Vitamin K

4.2 mcg

Dihydrophylloquinone

—

Menaquinone-4

—

Calcium

50.4 mg

Iron

0.55 mg

Magnesium

37.8 mg

Phosphorus

94.5 mg

Potassium

13%

596 mg

Sodium

29%

666 mg

Zinc

0.57 mg

Copper

32%

0.29 mg

Manganese

10%

0.24 mg

Selenium

1.68 mcg

Fluoride

—

Iodine

—

Fat

11%

8.86 g

Saturated Fat

27%

5.49 g

Butyric Acid

0.33 g

Caproic Acid

0.21 g

Caprylic Acid

0.13 g

Capric Acid

0.27 g

Lauric Acid

0.28 g

Tridecylic Acid

0 g

Myristic Acid

0.8 g

Pentadecylic Acid

0 g

Palmitic Acid

2.34 g

Margaric Acid

0.05 g

Stearic Acid

1.07 g

Arachidic Acid

0.01 g

Behenic Acid

0 g

Lignoceric Acid

0 g

Monounsaturated Fat

2.25 g

Myristoleic Acid

0 g

Pentadecenoic Acid

—

Hexadec-9-enoic Acid

0.09 g

Palmitoleic Acid

—

Trans Hexadec 9 Enoic Acid

—

Heptadecylic Acid

—

Octadec-9-enoic Acid

2.14 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

0.42 g

9,12-octadecadienoic Acid

0.35 g

Linoleic Acid

—

Conjugated Linoleic Acids (CLAs)

—

Linolelaidic Acid

—

9-trans-12-cis-Linoleic Acid

—

Trans Linoleic Acid

—

Linolenic Acid

0.07 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

0.31 g

Trans Monoenoic Fat

0.28 g

Trans Polyenoic Fat

—

Cholesterol

23.1 mg

Phytosterols

—

Stigmasterols

—

Campesterol

—

Beta Sitosterol

—

Protein

3.91 g

Tryptophan

0.07 g

Threonine

0.15 g

Isoleucine

0.17 g

Leucine

0.26 g

Lysine

0.22 g

Methionine

0.07 g

Cystine

0.04 g

Phenylalanine

0.17 g

Tyrosine

0.16 g

Valine

0.23 g

Arginine

0.16 g

Histidine

0.09 g

Alanine

0.12 g

Aspartic Acid

0.79 g

Glutamic Acid

0.69 g

Glycine

0.11 g

Proline

0.21 g

Serine

0.16 g

Hydroxyproline

—

Carbohydrates

13%

35.3 g

Fibre

11%

3.15 g

Soluble Fibre

—

Insoluble Fibre

—

Sugar

3 g

Added Sugar

—

Sucrose

0.32 g

Glucose

0.61 g

Fructose

0.5 g

Lactose

1.49 g

Maltose

0 g

Galactose

0 g

Sugar Alcohols

—

Starch

—

Calories

237 kcal

Water

159 g

Ash

3.15 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 Pantothenic Acid

‡ - As defined by Health Canada guidelines.

Nutrition Facts Source: USDA

Macronutrient Profile

Proportions of Macros

Summary:

Low Protein
Moderate 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: 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 1.9g of protein, which is about the same as 0.3 eggs, 0.1 chicken breasts, or 0.1 cups (36g) of black beans.

Profile of Carbohydrates in Item

Fraction of Carbs by Type

* Other includes oligosaccharides and other polysaccharides.

Estimated Net Carbs:

32.2g 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 ^‡