Comparing Nutrients in 100 calories Dry Mashed Potatoes Flakes VS Boiled Peeled Potatoes

Weight per 100 calories

• Dry Mashed Potatoes Flakes: 28g
• Boiled Peeled Potatoes: 116g

Dry Mashed Potatoes Flakes have 4.1 times more energy per 100g than Boiled Peeled Potatoes. It has high energy density when compared to other foods. Boiled Peeled Potatoes no Salt having average energy density.

Discover which food has more nutrients per 100 calories - Dry Mashed Potatoes Flakes or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	18% 23.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	1.43% 1.03g	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	0.38% 0.28g	0.45% 0.33g	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	% 0.25g	% 0.38g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.21g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	5.5% 2.1g	38g per day for Men 19-50 years
Protein	4.2% 2.36g	3.55% 2g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potatoes Flakes	Boiled Peeled Potatoes	Recommended Dietary Allowance
Vitamin A	0.031% 0.28μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	9.53% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	24% 0.31mg	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	3.25% 13μg	2.6% 10.5μg	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	25.4% 23mg	9.56% 8.6mg	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	0.056% 0.008mg	0.078% 0.012mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.05% 2.46μg	2.13% 2.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potatoes Flakes	Boiled Peeled Potatoes	Recommended Dietary Allowance
Calcium	0.76% 7.63mg	0.93% 9.3mg	1000mg per day for Men 19-50 years
Copper	5.05% 0.045mg	21.6% 0.19mg	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	4.27% 0.34mg	4.5% 0.36mg	8mg per day for Men 19-50 years
Magnesium	4.44% 18.6mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	1.98% 0.045mg	7.08% 0.16mg	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	6.3% 44mg	6.64% 46.5mg	700mg per day for Men 19-50 years
Potassium	9.12% 310mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	0.63% 0.35μg	55μg per day for Men 19-50 years
Sodium	1.45% 21.8mg	0.39% 5.8mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.85% 0.31mg	11mg per day for Men 19-50 years
Water	0.05% 1.86g	2.43% 90g	3700g per day for Men 19-50 years

Dry Mashed Potatoes Flakes VS Boiled Peeled Potatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry Mashed Potatoes Flakes or Boiled Peeled Potatoes?

Lets compare vitamin content per 100 calories of Dry Mashed Potatoes Flakes vs Boiled Peeled Potatoes:

• 100 calories of Dry Mashed Potatoes Flakes have 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Peeled Potatoes.
• While 100 kcal of Boiled Peeled Potatoes no Salt contain 1.5 times more Vitamin B6 than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled Peeled Potatoes provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin K per 100 calories.
• 100 calories of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2
• 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 100 calories.

Comparing minerals per 100 calories for Dry Mashed Potatoes Flakes vs Boiled Peeled Potatoes:

• 100 calories of Dry Mashed Potatoes Flakes have 10.9 times more Selenium than Boiled Peeled Potatoes.
• While 100 kcal of Boiled Peeled Potatoes no Salt contain 4.3 times more Copper, 3.6 times more Manganese, 1.6 times more Zinc and 48.5 times more Water than Dehydrated Mashed Potatoes Flakes.
• Both Dry Mashed Potatoes Flakes and Boiled Peeled Potatoes contain similar levels of Iron, Magnesium, Phosphorus and Potassium per 100 calories.
• 100 calories of Dry Mashed Potatoes Flakes lack sufficient amounts of Manganese and Zinc
• 100 calories of Boiled Peeled Potatoes lack sufficient amounts of Selenium
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled Peeled Potatoes no Salt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Dehydrated Mashed Potatoes Flakes and Boiled Peeled Potatoes no Salt have similar amounts of macro-nutrients per 100 kcal
• Both Dry Mashed Potatoes Flakes and Boiled Peeled Potatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• Both Dehydrated Mashed Potatoes Flakes as well as Boiled Peeled Potatoes no Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.