Comparing Nutrients in 14 ounces Baked White Potatoes VS Dry Mashed Potato Granules

Macros Ratio

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

Macro Nutrients

	Baked White Potatoes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Energy	12.6% 365kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	64.4% 83.7g	261% 339g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 4.05g	g per day for Men 19-50 years
Fiber	22% 8.33g	74% 28g	38g per day for Men 19-50 years
Protein	15% 8.33g	58.3% 32.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	16% 0.19mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	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	37.7% 151μg	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	55.6% 50mg	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	1.06% 0.16mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	139% 972mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	196% 108μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	0.39% 14.4g	3700g per day for Men 19-50 years

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

• Granules of Dehydrated Mashed Potatoes contain 9.4 times more Vitamin B1, 5.9 times more Vitamin B2, 3.1 times more Vitamin B3, 4.1 times more Vitamin B6, 2.9 times more Vitamin C, 6.8 times more Vitamin E and 3.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Granules of Dehydrated Mashed Potatoes have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Baked Whole White Potatoes 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 Baked White Potatoes vs Dry Mashed Potato Granules:

• Baked Whole White Potatoes have 1.2 times more Copper and 20.8 times more Water than Granules of Dehydrated Mashed Potatoes.
• While Granules of Dehydrated Mashed Potatoes contain 4.1 times more Calcium, 1.7 times more Iron, 3.6 times more Magnesium, 5.9 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 54.2 times more Selenium, 9.6 times more Sodium and 2.6 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Granules of Dehydrated Mashed Potatoes contain 4 times more Energy, 3.8 times more Omega 3, 3.7 times more Omega 6, 4.1 times more Carbohydrate, 2.3 times more Sugars, 2.8 times more Fructose, 3.4 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.