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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 5 ounces of Dry Mashed Potatoes Flakes have 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.
• 5 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2 and Vitamin K
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled Peeled Potatoes no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Dry Mashed Potatoes Flakes have 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.
• While 5 oz of Boiled Peeled Potatoes no Salt contain 11.8 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled Peeled Potatoes 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 ounces of Dry Mashed Potatoes Flakes have 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.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in five ounces.