Comparing Nutrients in 1 kilogram 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	20.7% 600kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	624% 812g	130g per day for Men 19-50 years
Sugars	NA	46.3% 33.6g	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	13.5% 9.8g	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	% 8.9g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	60.5% 23g	174% 66g	38g per day for Men 19-50 years
Protein	25% 14g	149% 83.4g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	823% 9.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.15mg	392% 62.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	416% 21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	575% 7.5mg	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	15% 60μg	115% 460μg	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	56.7% 51mg	900% 810mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	72.5% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	5% 50mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	179% 1.6mg	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	158% 12.6mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	157% 660mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	70% 1.6mg	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	40% 280mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	67.4% 2290mg	323% 10980mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	244% 134μg	55μg per day for Men 19-50 years
Sodium	146% 2190mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	22.8% 843g	1.78% 65.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.