Comparing Nutrients in 1 pound 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	55.4% 1606kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	298% 388g	130g per day for Men 19-50 years
Sugars	21% 15.2g	21.7% 15.7g	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	6.13% 4.45g	6.3% 4.6g	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	% 4.04g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 4.63g	g per day for Men 19-50 years
Fiber	78.8% 30g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	67.6% 38g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	88.3% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	178% 28.4mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	189% 9.43mg	31.3% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	261% 3.4mg	300% 3.9mg	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	52% 209μg	45.4% 181μg	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	408% 367mg	186% 168mg	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	0.91% 0.14mg	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33% 39.5μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	12.2% 122mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	51.4% 0.46mg	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	68.6% 5.5mg	62% 4.94mg	8mg per day for Men 19-50 years
Magnesium	71.3% 299mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	221% 5.1mg	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	101% 708mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	146% 4980mg	94% 3189mg	3400mg per day for Men 19-50 years
Selenium	111% 60.8μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	20.3% 304mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	0.81% 30g	0.45% 16.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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