Comparing Nutrients in 1 kilogram 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	122% 3540kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	5.47% 0.93g	10.6% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	624% 812g	658% 855g	130g per day for Men 19-50 years
Sugars	46.3% 33.6g	48% 34.7g	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	13.5% 9.8g	14% 10g	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	% 8.9g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 9.9g	% 10g	g per day for Men 19-50 years
Fiber	174% 66g	187% 71g	38g per day for Men 19-50 years
Protein	149% 83.4g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	823% 9.9mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	392% 62.6mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	416% 21mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	575% 7.5mg	662% 8.6mg	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	115% 460μg	100% 400μg	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	900% 810mg	411% 370mg	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	2% 0.3mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.5% 87μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	27% 270mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	113% 1.02mg	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	151% 12mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	157% 660mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	487% 11.2mg	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	223% 1560mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	323% 10980mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	244% 134μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	0.98% 36.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.