Nutrients in 300 calories of Dry Mashed Potato Granules

Granules of Dehydrated Mashed Potatoes.

dried cooked

Weight per 300 Calories

Dry Mashed Potato Granules

80.6g

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

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Dry Mashed Potato Granules

Energy300 kcal

10.3%

Granules of Dehydrated Mashed Potatoes 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

Fat0.44 g

0.45%

Granules of Dehydrated Mashed Potatoes have 0.43548387096774 g of Fat per 300 calories, which is 0.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.35%

Granules of Dehydrated Mashed Potatoes have 0.11129032258065 g of Saturated Fat per 300 calories, which is 0.35% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.046 g

2.87%

Granules of Dehydrated Mashed Potatoes have 0.045967741935484 g of Omega 3 per 300 calories, which is 2.87% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.15 g

0.85%

Granules of Dehydrated Mashed Potatoes have 0.14516129032258 g of Omega 6 per 300 calories, which is 0.85% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Granules of Dehydrated Mashed Potatoes 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

Carbohydrate69 g

53%

Granules of Dehydrated Mashed Potatoes have 68.959677419355 g of Carbohydrate per 300 calories, which is 53% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.8 g

3.86%

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

Granules of Dehydrated Mashed Potatoes have 2.7983870967742 g of Sugars per 300 calories, which is 3.86% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.81 g

1.12%

≤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]

Granules of Dehydrated Mashed Potatoes have 0.81451612903226 g of Fructose per 300 calories, which is 1.12% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.74 g

Granules of Dehydrated Mashed Potatoes have 0.74193548387097 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.82 g

Granules of Dehydrated Mashed Potatoes have 0.82258064516129 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber5.73 g

15%

Granules of Dehydrated Mashed Potatoes have 5.7258064516129 g of Fiber per 300 calories, which is 15% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.63 g

12%

Granules of Dehydrated Mashed Potatoes have 6.6290322580645 g of Protein per 300 calories, which is 12% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Mashed Potato Granules

Vitamin A0.81 μg

0.09%

RAE, retinol activity equivalents

Granules of Dehydrated Mashed Potatoes have 0.80645161290323 μg of Vitamin A per 300 calories, which is 0.09% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.37 mg

30.4%

Thiamine

Granules of Dehydrated Mashed Potatoes have 0.36532258064516 mg of Vitamin B1 per 300 calories, which is 30.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.7%

Riboflavin

Granules of Dehydrated Mashed Potatoes have 0.20403225806452 mg of Vitamin B2 per 300 calories, which is 15.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.84 mg

24%

Niacin, nicotinic acid, niacinamide

Granules of Dehydrated Mashed Potatoes have 3.8427419354839 mg of Vitamin B3 per 300 calories, which is 24% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.28 mg

5.56%

Pantothenic acid

Granules of Dehydrated Mashed Potatoes have 0.27822580645161 mg of Vitamin B5 per 300 calories, which is 5.56% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.69 mg

53.4%

Pyridoxine

Granules of Dehydrated Mashed Potatoes have 0.69435483870968 mg of Vitamin B6 per 300 calories, which is 53.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B932.3 μg

8.06%

Folates and Folic Acid

Granules of Dehydrated Mashed Potatoes have 32.258064516129 μg of Vitamin B9 per 300 calories, which is 8.06% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Granules of Dehydrated Mashed Potatoes 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 C30 mg

33%

Ascorbic acid

Granules of Dehydrated Mashed Potatoes have 29.838709677419 mg of Vitamin C per 300 calories, which is 33% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Granules of Dehydrated Mashed Potatoes 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 E0.22 mg

1.45%

Tocopherols and Tocotrienols

Granules of Dehydrated Mashed Potatoes have 0.21774193548387 mg of Vitamin E per 300 calories, which is 1.45% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K7.26 μg

6.05%

Phytomenadione or phylloquinone

Granules of Dehydrated Mashed Potatoes have 7.258064516129 μg of Vitamin K per 300 calories, which is 6.05% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Mashed Potato Granules

Calcium33 mg

3.3%

Granules of Dehydrated Mashed Potatoes have 33.064516129032 mg of Calcium per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.082 mg

9.14%

Granules of Dehydrated Mashed Potatoes have 0.082258064516129 mg of Copper per 300 calories, which is 9.14% 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

Iron0.88 mg

11%

Granules of Dehydrated Mashed Potatoes have 0.87903225806452 mg of Iron per 300 calories, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79 mg

19%

Granules of Dehydrated Mashed Potatoes have 79.032258064516 mg of Magnesium per 300 calories, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.9 mg

39.3%

Granules of Dehydrated Mashed Potatoes have 0.90403225806452 mg of Manganese per 300 calories, which is 39.3% 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

Phosphorus198 mg

28.2%

Granules of Dehydrated Mashed Potatoes have 197.58064516129 mg of Phosphorus per 300 calories, which is 28.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium567 mg

16.7%

Granules of Dehydrated Mashed Potatoes have 566.93548387097 mg of Potassium per 300 calories, which is 16.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium22 μg

39.7%

Granules of Dehydrated Mashed Potatoes have 21.854838709677 μg of Selenium per 300 calories, which is 39.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium54 mg

3.6%

Granules of Dehydrated Mashed Potatoes have 54.032258064516 mg of Sodium per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.73 mg

6.67%

Granules of Dehydrated Mashed Potatoes have 0.73387096774194 mg of Zinc per 300 calories, which is 6.67% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.93 g

0.079%

Granules of Dehydrated Mashed Potatoes have 2.9274193548387 g of Water per 300 calories, which is 0.079% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Granules of Dehydrated Mashed Potatoes:

300 calories of Dry Mashed Potato Granules is an excellent source of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B9.
It also has some Vitamin B5 and Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Granules of Dehydrated Mashed Potatoes:

300 calories of Dry Mashed Potato Granules is an excellent source of Manganese, Phosphorus and Selenium.
It has a good amount of Copper, Iron, Magnesium and Potassium.
It also has some Calcium, Sodium and Zinc.

Macronutrients in 300 calories of Granules of Dehydrated Mashed Potatoes:

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

Compare Granules of Dehydrated Mashed Potatoes with:

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

Food Info

Nutrients in 300 calories of Dry Mashed Potato Granules

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Granules of Dehydrated Mashed Potatoes with: