Nutrients in 500 calories of Dry Mashed Potatoes Flakes

Dehydrated Mashed Potatoes Flakes.

Weight per 500 Calories

Dry Mashed Potatoes Flakes

141g

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

Macros Ratio

Protein Fat Carbs

90%

500 kcal ▼

Macro Nutrients

Dry Mashed Potatoes Flakes

Energy500 kcal

17.2%

Dehydrated Mashed Potatoes Flakes have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.58 g

0.6%

Dehydrated Mashed Potatoes Flakes have 0.57909604519774 g of Fat per 500 calories, which is 0.6% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.75%

Dehydrated Mashed Potatoes Flakes have 0.23870056497175 g of Saturated Fat per 500 calories, which is 0.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.4%

Dehydrated Mashed Potatoes Flakes have 0.038135593220339 g of Omega 3 per 500 calories, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.13 g

0.77%

Dehydrated Mashed Potatoes Flakes have 0.13135593220339 g of Omega 6 per 500 calories, which is 0.77% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate115 g

88%

Dehydrated Mashed Potatoes Flakes have 114.64689265537 g of Carbohydrate per 500 calories, which is 88% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.75 g

6.55%

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

Dehydrated Mashed Potatoes Flakes have 4.7457627118644 g of Sugars per 500 calories, which is 6.55% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.4 g

1.9%

≤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 1.3841807909605 g of Fructose per 500 calories, which is 1.9% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.26 g

Dehydrated Mashed Potatoes Flakes have 1.2570621468927 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.4 g

Dehydrated Mashed Potatoes Flakes have 1.3983050847458 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber9.32 g

24.5%

Dehydrated Mashed Potatoes Flakes have 9.3220338983051 g of Fiber per 500 calories, which is 24.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.8 g

21%

Dehydrated Mashed Potatoes Flakes have 11.779661016949 g of Protein per 500 calories, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Mashed Potatoes Flakes

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Dehydrated Mashed Potatoes Flakes have 1.4124293785311 μg of Vitamin A per 500 calories, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.4 mg

116%

Thiamine

Dehydrated Mashed Potatoes Flakes have 1.3954802259887 mg of Vitamin B1 per 500 calories, which is 116% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg

12%

Riboflavin

Dehydrated Mashed Potatoes Flakes have 0.15536723163842 mg of Vitamin B2 per 500 calories, which is 12% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B38.85 mg

55.3%

Niacin, nicotinic acid, niacinamide

Dehydrated Mashed Potatoes Flakes have 8.8474576271186 mg of Vitamin B3 per 500 calories, which is 55.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.94 mg

58.8%

Pantothenic acid

Dehydrated Mashed Potatoes Flakes have 2.9378531073446 mg of Vitamin B5 per 500 calories, which is 58.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.06 mg

81.3%

Pyridoxine

Dehydrated Mashed Potatoes Flakes have 1.0564971751412 mg of Vitamin B6 per 500 calories, which is 81.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B965 μg

16.2%

Folates and Folic Acid

Dehydrated Mashed Potatoes Flakes have 64.971751412429 μg of Vitamin B9 per 500 calories, which is 16.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C114 mg

127%

Ascorbic acid

Dehydrated Mashed Potatoes Flakes have 114.40677966102 mg of Vitamin C per 500 calories, which is 127% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.042 mg

0.28%

Tocopherols and Tocotrienols

Dehydrated Mashed Potatoes Flakes have 0.042372881355932 mg of Vitamin E per 500 calories, which is 0.28% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K12.3 μg

10.2%

Phytomenadione or phylloquinone

Dehydrated Mashed Potatoes Flakes have 12.28813559322 μg of Vitamin K per 500 calories, which is 10.2% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Mashed Potatoes Flakes

Calcium38 mg

3.8%

Dehydrated Mashed Potatoes Flakes have 38.135593220339 mg of Calcium per 500 calories, which is 3.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.23 mg

25.3%

Dehydrated Mashed Potatoes Flakes have 0.2274011299435 mg of Copper per 500 calories, which is 25.3% 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

Iron1.7 mg

21.4%

Dehydrated Mashed Potatoes Flakes have 1.7090395480226 mg of Iron per 500 calories, which is 21.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22%

Dehydrated Mashed Potatoes Flakes have 93.220338983051 mg of Magnesium per 500 calories, which is 22% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.23 mg

9.9%

Dehydrated Mashed Potatoes Flakes have 0.2274011299435 mg of Manganese per 500 calories, which is 9.9% 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

Phosphorus220 mg

31.5%

Dehydrated Mashed Potatoes Flakes have 220.33898305085 mg of Phosphorus per 500 calories, which is 31.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1551 mg

45.6%

Dehydrated Mashed Potatoes Flakes have 1550.8474576271 mg of Potassium per 500 calories, which is 45.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium19 μg

34.4%

Dehydrated Mashed Potatoes Flakes have 18.926553672316 μg of Selenium per 500 calories, which is 34.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium109 mg

7.25%

Dehydrated Mashed Potatoes Flakes have 108.75706214689 mg of Sodium per 500 calories, which is 7.25% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.99 mg

Dehydrated Mashed Potatoes Flakes have 0.98870056497175 mg of Zinc per 500 calories, which is 9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.3 g

0.25%

Dehydrated Mashed Potatoes Flakes have 9.2937853107345 g of Water per 500 calories, which is 0.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Dehydrated Mashed Potatoes Flakes:

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

Minerals in 500 calories of Dehydrated Mashed Potatoes Flakes:

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

Macronutrients in 500 calories of Dehydrated Mashed Potatoes Flakes:

500 calories of Dry Mashed Potatoes Flakes has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Sugars.
While 500 calories of product has trace amounts of Saturated Fat, Omega 3, Omega 6 and Fructose, it has no Fat, 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 500 calories of Dry Mashed Potatoes Flakes

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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