Comparing Nutrients in 5 ounces Boiled Peeled Potatoes VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Boiled Peeled Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	4.2% 122kcal	17.3% 502kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.4g	88.5% 115g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	6.57% 4.76g	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	0.55% 0.4g	1.9% 1.4g	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	% 0.47g	% 1.26g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 1.4g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	4.33% 2.42g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	55.5% 8.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	81.6% 1.06mg	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	3.2% 12.8μg	16.3% 65.2μg	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	11.7% 10.5mg	128% 115mg	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	0.094% 0.014mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	26.3% 0.24mg	25.4% 0.23mg	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	5.5% 0.44mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	9.92% 0.23mg	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	8.1% 56.7mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	7.28% 109mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	2.97% 110g	0.25% 9.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Dry Mashed Potatoes Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Peeled Potatoes versus 5 oz of Dry Mashed Potatoes Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Peeled Potatoes vs Dry Mashed Potatoes Flakes:

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 10.1 times more Vitamin B1, 5.8 times more Vitamin B2, 4.8 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 5.1 times more Vitamin B9, 10.9 times more Vitamin C and 4 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• 5 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled Peeled Potatoes no Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Peeled Potatoes vs Dry Mashed Potatoes Flakes:

• 5 ounces of Boiled Peeled Potatoes have 11.8 times more Water than Dry Mashed Potatoes Flakes.
• While 5 oz of Dehydrated Mashed Potatoes Flakes contain 3.4 times more Calcium, 3.9 times more Iron, 3.3 times more Magnesium, 3.9 times more Phosphorus, 3.3 times more Potassium, 44.7 times more Selenium, 15.4 times more Sodium and 2.6 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Dry Mashed Potatoes Flakes contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dehydrated Mashed Potatoes Flakes contain 4.1 times more Energy, 4.1 times more Carbohydrate, 3.8 times more Sugars, 3.7 times more Fiber and 4.9 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes no Salt as well as Dehydrated Mashed Potatoes Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.