Comparing Nutrients in 7 ounces Regular Canned Potatoes VS Dry Mashed Potatoes Flakes

Macros Ratio

	Protein	Fat	Carbs
Regular Canned Potatoes	9%	3%	88%
Dry Mashed Potatoes Flakes	9%	1%	90%

Macro Nutrients

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Energy	4.1% 119kcal	24.2% 703kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	2.7% 1.94g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 1.96g	g per day for Men 19-50 years
Fiber	12% 4.56g	34.5% 13g	38g per day for Men 19-50 years
Protein	5% 2.8g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	163% 1.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	77.7% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	114% 1.5mg	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	2.98% 12μg	23% 91μg	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	11.2% 10mg	179% 161mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14.4% 17.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	35.5% 0.32mg	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	31.3% 2.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	8.37% 0.19mg	14% 0.32mg	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	7.94% 55.6mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	64% 2179mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	29% 435mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Regular Canned Potatoes vs Dry Mashed Potatoes Flakes:

• Dehydrated Mashed Potatoes Flakes contain 14.5 times more Vitamin B1, 8.5 times more Vitamin B2, 6.8 times more Vitamin B3, 5.9 times more Vitamin B5, 4 times more Vitamin B6, 7.7 times more Vitamin B9 and 15.9 times more Vitamin C than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Regular Canned Potatoes vs Dry Mashed Potatoes Flakes:

• Canned Potatoes Solids with Salt have 2.8 times more Sodium and 12.8 times more Water than Dehydrated Mashed Potatoes Flakes.
• While Dehydrated Mashed Potatoes Flakes contain 5.4 times more Calcium, 2.8 times more Copper, 4.7 times more Magnesium, 1.7 times more Manganese, 5.6 times more Phosphorus, 4.8 times more Potassium, 14.9 times more Selenium and 2.5 times more Zinc than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt and Dehydrated Mashed Potatoes Flakes have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dehydrated Mashed Potatoes Flakes contain 5.9 times more Energy, 1.3 times more Omega 3, 6 times more Carbohydrate, 2.9 times more Fiber and 5.9 times more Protein than Canned Potatoes Solids with Salt.
• Both Canned Potatoes Solids with Salt as well as Dehydrated Mashed Potatoes Flakes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.