Comparing Nutrients in 100 grams 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	2.07% 60kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.6g	62.4% 81g	130g per day for Men 19-50 years
Sugars	NA	4.63% 3.36g	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	1.35% 0.98g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	15% 8.34g	56g per day for Men 19-50 years

Vitamins

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	82.3% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.92mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	41.6% 2.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	57.5% 0.75mg	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	1.5% 6μg	11.5% 46μg	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	5.67% 5.1mg	90% 81mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.25% 8.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Regular Canned Potatoes	Dry Mashed Potatoes Flakes	Recommended Dietary Allowance
Calcium	0.5% 5mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	18% 0.16mg	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	15.8% 1.26mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.097mg	7% 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	4% 28mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	6.74% 229mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	5.13% 77mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.