Comparing Nutrients in 14 ounces Regular Canned Potatoes VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	8.2% 238kcal	48.4% 1405kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	248% 322g	130g per day for Men 19-50 years
Sugars	NA	18.4% 13.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	5.36% 3.9g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 3.53g	g per day for Men 19-50 years
Sucrose	NA	% 3.93g	g per day for Men 19-50 years
Fiber	24% 9.13g	69% 26g	38g per day for Men 19-50 years
Protein	10% 5.6g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	327% 3.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	155% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	165% 8.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	228% 2.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	45.6% 183μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.5% 20.2mg	357% 321mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.8% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	62.5% 5mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	62.4% 262mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	27.8% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16% 111mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	26.7% 909mg	128% 4358mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	97% 53μg	55μg per day for Men 19-50 years
Sodium	58% 869mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	9.04% 335g	0.71% 26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Regular Canned Potatoes vs Dry Mashed Potatoes Flakes:

• Dehydrated Mashed Potatoes Flakes contain 14.5 times more Vitamin B1, 8.5 times more Vitamin B2, 6.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4 times more Vitamin B6, 7.7 times more Vitamin B9 and 15.9 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Regular Canned Potatoes vs Dry Mashed Potatoes Flakes:

• Canned Potatoes Solids with Salt have 2.8 times more Sodium and 12.8 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 5.4 times more Calcium, 2.8 times more Copper, 4.7 times more Magnesium, 1.7 times more Manganese, 5.6 times more Phosphorus, 4.8 times more Potassium, 14.9 times more Selenium and 2.5 times more Zinc than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Dehydrated Mashed Potatoes Flakes have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dehydrated Mashed Potatoes Flakes contain 5.9 times more Energy, 1.3 times more Omega 3, 6 times more Carbohydrate, 2.9 times more Fiber and 5.9 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.