Comparing Nutrients in 5 ounces 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	17.3% 502kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	5.05% 0.081g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.5% 0.26g	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	93% 121g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	6.8% 4.9g	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	1.97% 1.43g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 1.45g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	26.5% 10g	38g per day for Men 19-50 years
Protein	21% 12g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.5% 8.88mg	42.2% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	94% 1.22mg	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	14% 56.7μg	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	58.3% 52.4mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	16% 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	21.4% 1.7mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	22.3% 94mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	69% 1.6mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	29.3% 996mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	70% 38.4μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	6.33% 95mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.33g	0.14% 5.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.