Comparing Nutrients in 1 kilogram 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	31.7% 920kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	162% 211g	658% 855g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 4g	% 10g	g per day for Men 19-50 years
Fiber	55.3% 21g	187% 71g	38g per day for Men 19-50 years
Protein	37.5% 21g	147% 82.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	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	40% 0.48mg	378% 4.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	69% 3.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	350% 2450mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	207% 7030mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	493% 271μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.98% 36.3g	3700g per day for Men 19-50 years

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

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.