Nutrients in 300 calories of Dry Mashed Potatoes Flakes

Dehydrated Mashed Potatoes Flakes.

Weight per 300 Calories

Dry Mashed Potatoes Flakes

84.7g

Dehydrated Mashed Potatoes Flakes has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Dry Mashed Potatoes Flakes

Energy300 kcal

10.3%

Dehydrated Mashed Potatoes Flakes have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.35 g

0.36%

Dehydrated Mashed Potatoes Flakes have 0.34745762711864 g of Fat per 300 calories, which is 0.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.45%

Dehydrated Mashed Potatoes Flakes have 0.14322033898305 g of Saturated Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.43%

Dehydrated Mashed Potatoes Flakes have 0.022881355932203 g of Omega 3 per 300 calories, which is 1.43% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.079 g

0.46%

Dehydrated Mashed Potatoes Flakes have 0.078813559322034 g of Omega 6 per 300 calories, which is 0.46% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68.8 g

53%

Dehydrated Mashed Potatoes Flakes have 68.78813559322 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.85 g

3.93%

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

Dehydrated Mashed Potatoes Flakes have 2.8474576271186 g of Sugars per 300 calories, which is 3.93% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.83 g

1.15%

≤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 0.83050847457627 g of Fructose per 300 calories, which is 1.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.75 g

Dehydrated Mashed Potatoes Flakes have 0.75423728813559 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.84 g

Dehydrated Mashed Potatoes Flakes have 0.83898305084746 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.6 g

14.7%

Dehydrated Mashed Potatoes Flakes have 5.5932203389831 g of Fiber per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.07 g

12.6%

Dehydrated Mashed Potatoes Flakes have 7.0677966101695 g of Protein per 300 calories, which is 12.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Mashed Potatoes Flakes

Vitamin A0.85 μg

0.094%

RAE, retinol activity equivalents

Dehydrated Mashed Potatoes Flakes have 0.84745762711864 μg of Vitamin A per 300 calories, which is 0.094% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.84 mg

69.8%

Thiamine

Dehydrated Mashed Potatoes Flakes have 0.83728813559322 mg of Vitamin B1 per 300 calories, which is 69.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.093 mg

7.17%

Riboflavin

Dehydrated Mashed Potatoes Flakes have 0.093220338983051 mg of Vitamin B2 per 300 calories, which is 7.17% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.3 mg

33%

Niacin, nicotinic acid, niacinamide

Dehydrated Mashed Potatoes Flakes have 5.3084745762712 mg of Vitamin B3 per 300 calories, which is 33% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.76 mg

35.3%

Pantothenic acid

Dehydrated Mashed Potatoes Flakes have 1.7627118644068 mg of Vitamin B5 per 300 calories, which is 35.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.63 mg

48.8%

Pyridoxine

Dehydrated Mashed Potatoes Flakes have 0.63389830508475 mg of Vitamin B6 per 300 calories, which is 48.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939 μg

9.75%

Folates and Folic Acid

Dehydrated Mashed Potatoes Flakes have 38.983050847458 μg of Vitamin B9 per 300 calories, which is 9.75% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C68.6 mg

76.3%

Ascorbic acid

Dehydrated Mashed Potatoes Flakes have 68.64406779661 mg of Vitamin C per 300 calories, which is 76.3% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.025 mg

0.17%

Tocopherols and Tocotrienols

Dehydrated Mashed Potatoes Flakes have 0.025423728813559 mg of Vitamin E per 300 calories, which is 0.17% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.37 μg

6.14%

Phytomenadione or phylloquinone

Dehydrated Mashed Potatoes Flakes have 7.3728813559322 μg of Vitamin K per 300 calories, which is 6.14% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Mashed Potatoes Flakes

Calcium23 mg

2.3%

Dehydrated Mashed Potatoes Flakes have 22.881355932203 mg of Calcium per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.14 mg

15%

Dehydrated Mashed Potatoes Flakes have 0.1364406779661 mg of Copper per 300 calories, which is 15% 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

Iron1.03 mg

13%

Dehydrated Mashed Potatoes Flakes have 1.0254237288136 mg of Iron per 300 calories, which is 13% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium56 mg

13.3%

Dehydrated Mashed Potatoes Flakes have 55.932203389831 mg of Magnesium per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.14 mg

5.93%

Dehydrated Mashed Potatoes Flakes have 0.1364406779661 mg of Manganese per 300 calories, which is 5.93% 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

Phosphorus132 mg

19%

Dehydrated Mashed Potatoes Flakes have 132.20338983051 mg of Phosphorus per 300 calories, which is 19% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium931 mg

27.4%

Dehydrated Mashed Potatoes Flakes have 930.50847457627 mg of Potassium per 300 calories, which is 27.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium11.4 μg

20.6%

Dehydrated Mashed Potatoes Flakes have 11.35593220339 μg of Selenium per 300 calories, which is 20.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium65.3 mg

4.35%

Dehydrated Mashed Potatoes Flakes have 65.254237288136 mg of Sodium per 300 calories, which is 4.35% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.59 mg

5.4%

Dehydrated Mashed Potatoes Flakes have 0.59322033898305 mg of Zinc per 300 calories, which is 5.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water5.58 g

0.15%

Dehydrated Mashed Potatoes Flakes have 5.5762711864407 g of Water per 300 calories, which is 0.15% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Dehydrated Mashed Potatoes Flakes:

300 calories of Dry Mashed Potatoes Flakes is an excellent source of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B9.
It also has some Vitamin K.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 300 calories of Dehydrated Mashed Potatoes Flakes:

300 calories of Dry Mashed Potatoes Flakes is an excellent source of Potassium and Selenium.
It has a good amount of Copper, Iron, Magnesium and Phosphorus.
It also has some Manganese, Sodium and Zinc.
The product has trace amounts of Calcium.

Macronutrients in 300 calories of Dehydrated Mashed Potatoes Flakes:

300 calories of Dry Mashed Potatoes Flakes is an excellent source of Carbohydrate.
It has a good amount of Fiber and Protein.
It also has some Sugars.
While 300 calories of product has trace amounts of Omega 3 and Fructose, it has no Fat, Saturated Fat, Omega 6, 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 300 calories of Dry Mashed Potatoes Flakes

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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