Comparing Nutrients in 7 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	24.2% 703kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	131% 170g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	9.5% 6.9g	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	2.7% 1.94g	2.76% 2g	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	% 1.77g	% 1.83g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 2.02g	g per day for Men 19-50 years
Fiber	34.5% 13g	37% 14g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	163% 1.96mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	38.6% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	59% 9.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	131% 1.7mg	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	23% 91μg	20% 79.4μg	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	179% 161mg	81.6% 73.4mg	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	0.4% 0.06mg	3.57% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.3μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Dry Mashed Potato Granules	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	22.5% 0.2mg	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	30% 2.4mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	97% 2.22mg	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	44.2% 310mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	64% 2179mg	41% 1395mg	3400mg per day for Men 19-50 years
Selenium	48.3% 26.6μg	98% 53.8μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	8.86% 133mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.19% 7.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Dehydrated Mashed Potatoes Flakes as well as Granules of Dehydrated Mashed Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.