Comparing Nutrients in 14 ounces Dry Mashed Potatoes Flakes VS Dry Mashed Potato Granules

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potatoes Flakes	9%	1%	90%
Dry Mashed Potato Granules	9%	1%	90%

Macro Nutrients

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	48.4% 1405kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	4.2% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 322g	261% 339g	130g per day for Men 19-50 years
Sugars	18.4% 13.3g	19% 13.8g	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	5.36% 3.9g	5.53% 4g	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	% 3.53g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 3.93g	% 4.05g	g per day for Men 19-50 years
Fiber	69% 26g	74% 28g	38g per day for Men 19-50 years
Protein	59% 33g	58.3% 32.6g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	327% 3.92mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 25mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.26mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	263% 3.4mg	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	45.6% 183μg	39.7% 159μg	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	357% 321mg	163% 147mg	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	0.79% 0.12mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.8% 34.5μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	45% 0.4mg	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	60% 4.8mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	62.4% 262mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	193% 4.45mg	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	88.5% 619mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	128% 4358mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	97% 53μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.71% 26g	0.39% 14.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Dry Mashed Potatoes Flakes vs Dry Mashed Potato Granules:

• Dehydrated Mashed Potatoes Flakes have 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 6 times more Vitamin B5 and 2.2 times more Vitamin C than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 2.3 times more Vitamin B2 and 9 times more Vitamin E than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B6, Vitamin B9 and Vitamin K per 14 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dry Mashed Potatoes Flakes vs Dry Mashed Potato Granules:

• Dehydrated Mashed Potatoes Flakes have 1.6 times more Copper and 1.6 times more Potassium than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 1.5 times more Calcium, 1.5 times more Magnesium, 7 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium and 1.3 times more Zinc than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of Iron and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Granules of Dehydrated Mashed Potatoes contain 2.1 times more Omega 3 and 1.9 times more Omega 6 than Dehydrated Mashed Potatoes Flakes.
• Both Dehydrated Mashed Potatoes Flakes and Granules of Dehydrated Mashed Potatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose, Fiber and Protein per 14 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.