Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	13.6% 395kcal	55.4% 1606kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	283% 368g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	21% 15.2g	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	1.8% 1.3g	6.13% 4.45g	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	% 1.54g	% 4.04g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 4.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	78.8% 30g	38g per day for Men 19-50 years
Protein	15% 8.5g	67.6% 38g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	373% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	178% 28.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	189% 9.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	261% 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	11.3% 45.4μg	52% 209μg	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	65.5% 59mg	408% 367mg	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	0.3% 0.045mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	33% 39.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	71.3% 299mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	31.8% 0.73mg	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	28.5% 200mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	146% 4980mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	111% 60.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Dry Mashed Potatoes Flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Dry Mashed Potatoes Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Dry Mashed Potatoes Flakes:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 9.3 times more Vitamin B1, 5.5 times more Vitamin B2, 4.4 times more Vitamin B3, 4 times more Vitamin B5, 2.5 times more Vitamin B6, 4.6 times more Vitamin B9, 6.2 times more Vitamin C and 4 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Dry Mashed Potatoes Flakes:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 11.7 times more Water than Dry Mashed Potatoes Flakes.
• While 1 lb of Dehydrated Mashed Potatoes Flakes contains 5.4 times more Calcium, 3.9 times more Iron, 3 times more Magnesium, 3.5 times more Phosphorus, 2.9 times more Potassium, 44.7 times more Selenium, 19.3 times more Sodium and 2.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Dry Mashed Potatoes Flakes contain similar levels of Copper and Manganese per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dehydrated Mashed Potatoes Flakes contains 4.1 times more Energy, 4 times more Carbohydrate, 3.7 times more Sugars, 3.7 times more Fiber and 4.5 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in one pound.