Comparing Nutrients in 300 calories Canned Potatoes with Liquids VS Dry Mashed Potatoes Flakes

Weight per 300 calories

• Canned Potatoes with Liquids: 682g
• Dry Mashed Potatoes Flakes: 84.7g

Dehydrated Mashed Potatoes Flakes have 8 times more energy per unit of mass than Canned Potatoes Solids and Liquids, which is high in comparison to other foods. Canned Potatoes with Liquids having low energy density.

Which food has more nutrients per 300 calories - Canned Potatoes with Liquids or Dry Mashed Potatoes Flakes?

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Canned Potatoes with Liquids	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.43% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	53% 68.8g	130g per day for Men 19-50 years
Sugars	NA	3.93% 2.85g	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	1.15% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	25% 9.55g	14.7% 5.6g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	12.6% 7.07g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.094% 0.85μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	69.8% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	35.3% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	48.8% 0.63mg	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	8.52% 34μg	9.75% 39μg	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	57.6% 52mg	76.3% 68.6mg	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	0.17% 0.025mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	26.6% 266mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	15% 0.14mg	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	61.4% 4.9mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	5.93% 0.14mg	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	21.4% 150mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	41% 1398mg	27.4% 931mg	3400mg per day for Men 19-50 years
Selenium	8.68% 4.77μg	20.6% 11.4μg	55μg per day for Men 19-50 years
Sodium	99% 1480mg	4.35% 65.3mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	5.4% 0.59mg	11mg per day for Men 19-50 years
Water	16% 599g	0.15% 5.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Potatoes with Liquids vs Dry Mashed Potatoes Flakes:

• Canned Potatoes Solids and Liquids have 1.5 times more Vitamin B2 and 1.5 times more Vitamin B6 than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 3.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin C than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Dehydrated Mashed Potatoes Flakes have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Canned Potatoes Solids and Liquids as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Potatoes with Liquids vs Dry Mashed Potatoes Flakes:

• Canned Potatoes Solids and Liquids have 11.6 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 1.7 times more Magnesium, 3.5 times more Manganese, 1.5 times more Potassium, 22.7 times more Sodium, 4.5 times more Zinc and 107.4 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 2.4 times more Selenium than Canned Potatoes Solids and Liquids.
• Both Canned Potatoes Solids and Liquids and Dehydrated Mashed Potatoes Flakes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Potatoes Solids and Liquids have 3.3 times more Omega 3 and 1.7 times more Fiber than Dehydrated Mashed Potatoes Flakes.
• Both Canned Potatoes Solids and Liquids and Dehydrated Mashed Potatoes Flakes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Potatoes Solids and Liquids as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.