Nutrients in 14 ounces of Dry Mashed Potatoes Flakes

Dehydrated Mashed Potatoes Flakes.

Macros Ratio

Protein Fat Carbs

90%

14 oz ▼

Macro Nutrients

Dry Mashed Potatoes Flakes

Energy1405 kcal

48.4%

Dehydrated Mashed Potatoes Flakes have 1405.00122 kcal of Energy per 14 ounces, which is 48.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.63 g

1.68%

Dehydrated Mashed Potatoes Flakes have 1.6272613 g of Fat per 14 ounces, which is 1.68% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.67 g

2.1%

Dehydrated Mashed Potatoes Flakes have 0.67074917 g of Saturated Fat per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Dehydrated Mashed Potatoes Flakes have 0.10716111 g of Omega 3 per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.17%

Dehydrated Mashed Potatoes Flakes have 0.36911049 g of Omega 6 per 14 ounces, which is 2.17% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Dehydrated Mashed Potatoes Flakes have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate322 g

248%

Dehydrated Mashed Potatoes Flakes have 322.1580481 g of Carbohydrate per 14 ounces, which is 248% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars13.3 g

18.4%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Dehydrated Mashed Potatoes Flakes have 13.3356048 g of Sugars per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.9 g

5.36%

≤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]

Dehydrated Mashed Potatoes Flakes have 3.8895514 g of Fructose per 14 ounces, which is 5.36% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose3.53 g

Dehydrated Mashed Potatoes Flakes have 3.5323477 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose3.93 g

Dehydrated Mashed Potatoes Flakes have 3.9292407 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber26 g

69%

Dehydrated Mashed Potatoes Flakes have 26.194938 g of Fiber per 14 ounces, which is 69% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein33 g

59%

Dehydrated Mashed Potatoes Flakes have 33.1008762 g of Protein per 14 ounces, which is 59% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Mashed Potatoes Flakes

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Dehydrated Mashed Potatoes Flakes have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.92 mg

327%

Thiamine

Dehydrated Mashed Potatoes Flakes have 3.92130284 mg of Vitamin B1 per 14 ounces, which is 327% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg

33.6%

Riboflavin

Dehydrated Mashed Potatoes Flakes have 0.4365823 mg of Vitamin B2 per 14 ounces, which is 33.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B325 mg

155%

Niacin, nicotinic acid, niacinamide

Dehydrated Mashed Potatoes Flakes have 24.86137752 mg of Vitamin B3 per 14 ounces, which is 155% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B58.26 mg

165%

Pantothenic acid

Dehydrated Mashed Potatoes Flakes have 8.2553744 mg of Vitamin B5 per 14 ounces, which is 165% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.97 mg

228%

Pyridoxine

Dehydrated Mashed Potatoes Flakes have 2.96875964 mg of Vitamin B6 per 14 ounces, which is 228% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9183 μg

45.6%

Folates and Folic Acid

Dehydrated Mashed Potatoes Flakes have 182.57078 μg of Vitamin B9 per 14 ounces, which is 45.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Dehydrated Mashed Potatoes Flakes have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C321 mg

357%

Ascorbic acid

Dehydrated Mashed Potatoes Flakes have 321.48333 mg of Vitamin C per 14 ounces, which is 357% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Dehydrated Mashed Potatoes Flakes have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.12 mg

0.79%

Tocopherols and Tocotrienols

Dehydrated Mashed Potatoes Flakes have 0.1190679 mg of Vitamin E per 14 ounces, which is 0.79% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K34.5 μg

28.8%

Phytomenadione or phylloquinone

Dehydrated Mashed Potatoes Flakes have 34.529691 μg of Vitamin K per 14 ounces, which is 28.8% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Mashed Potatoes Flakes

Calcium107 mg

10.7%

Dehydrated Mashed Potatoes Flakes have 107.16111 mg of Calcium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.64 mg

71%

Dehydrated Mashed Potatoes Flakes have 0.63899773 mg of Copper per 14 ounces, which is 71% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.8 mg

60%

Dehydrated Mashed Potatoes Flakes have 4.8024053 mg of Iron per 14 ounces, which is 60% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium262 mg

62.4%

Dehydrated Mashed Potatoes Flakes have 261.94938 mg of Magnesium per 14 ounces, which is 62.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.64 mg

27.8%

Dehydrated Mashed Potatoes Flakes have 0.63899773 mg of Manganese per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus619 mg

88.5%

Dehydrated Mashed Potatoes Flakes have 619.15308 mg of Phosphorus per 14 ounces, which is 88.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium4358 mg

128%

Dehydrated Mashed Potatoes Flakes have 4357.88514 mg of Potassium per 14 ounces, which is 128% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium53 μg

97%

Dehydrated Mashed Potatoes Flakes have 53.183662 μg of Selenium per 14 ounces, which is 97% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium306 mg

20.4%

Dehydrated Mashed Potatoes Flakes have 305.60761 mg of Sodium per 14 ounces, which is 20.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.78 mg

25.3%

Dehydrated Mashed Potatoes Flakes have 2.778251 mg of Zinc per 14 ounces, which is 25.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water26 g

0.71%

Dehydrated Mashed Potatoes Flakes have 26.1155594 g of Water per 14 ounces, which is 0.71% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Dehydrated Mashed Potatoes Flakes:

14 ounces of Dry Mashed Potatoes Flakes has outstanding amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B9 and Vitamin K.
While 14 ounces of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Dehydrated Mashed Potatoes Flakes:

14 ounces of Dry Mashed Potatoes Flakes has outstanding amounts of Phosphorus, Potassium and Selenium.
It is an excellent source of Copper, Iron, Magnesium, Manganese, Sodium and Zinc.
It also has a good amount of Calcium.

Macronutrients in 14 ounces of Dehydrated Mashed Potatoes Flakes:

14 ounces of Dry Mashed Potatoes Flakes has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has a good amount of Sugars.
This vegetable has some Omega 3 and Fructose.
While 14 ounces of product has trace amounts of Fat, Saturated Fat and Omega 6, it has no Glucose and Sucrose.

Compare Dehydrated Mashed Potatoes Flakes with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Dry Mashed Potatoes Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dehydrated Mashed Potatoes Flakes with: