Nutrients in 7 ounces of Dry Mashed Potatoes Flakes

Dehydrated Mashed Potatoes Flakes.

Macros Ratio

Protein Fat Carbs

90%

7 oz ▼

Macro Nutrients

Dry Mashed Potatoes Flakes

Energy703 kcal

24.2%

Dehydrated Mashed Potatoes Flakes have 702.50061 kcal of Energy per 7 ounces, which is 24.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.81 g

0.84%

Dehydrated Mashed Potatoes Flakes have 0.81363065 g of Fat per 7 ounces, which is 0.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.34 g

1.05%

Dehydrated Mashed Potatoes Flakes have 0.335374585 g of Saturated Fat per 7 ounces, which is 1.05% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.054 g

3.35%

Dehydrated Mashed Potatoes Flakes have 0.053580555 g of Omega 3 per 7 ounces, which is 3.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.18 g

1.1%

Dehydrated Mashed Potatoes Flakes have 0.184555245 g of Omega 6 per 7 ounces, which is 1.1% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate161 g

124%

Dehydrated Mashed Potatoes Flakes have 161.07902405 g of Carbohydrate per 7 ounces, which is 124% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars6.67 g

9.2%

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

Dehydrated Mashed Potatoes Flakes have 6.6678024 g of Sugars per 7 ounces, which is 9.2% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose1.94 g

2.7%

≤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 1.9447757 g of Fructose per 7 ounces, which is 2.7% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose1.77 g

Dehydrated Mashed Potatoes Flakes have 1.76617385 g of Glucose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose1.96 g

Dehydrated Mashed Potatoes Flakes have 1.96462035 g of Sucrose per 7 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber13 g

34.5%

Dehydrated Mashed Potatoes Flakes have 13.097469 g of Fiber per 7 ounces, which is 34.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.6 g

29.6%

Dehydrated Mashed Potatoes Flakes have 16.5504381 g of Protein per 7 ounces, which is 29.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Dry Mashed Potatoes Flakes

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Dehydrated Mashed Potatoes Flakes have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.96 mg

163%

Thiamine

Dehydrated Mashed Potatoes Flakes have 1.96065142 mg of Vitamin B1 per 7 ounces, which is 163% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

16.8%

Riboflavin

Dehydrated Mashed Potatoes Flakes have 0.21829115 mg of Vitamin B2 per 7 ounces, which is 16.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B312.4 mg

77.7%

Niacin, nicotinic acid, niacinamide

Dehydrated Mashed Potatoes Flakes have 12.43068876 mg of Vitamin B3 per 7 ounces, which is 77.7% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.13 mg

82.6%

Pantothenic acid

Dehydrated Mashed Potatoes Flakes have 4.1276872 mg of Vitamin B5 per 7 ounces, which is 82.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.5 mg

114%

Pyridoxine

Dehydrated Mashed Potatoes Flakes have 1.48437982 mg of Vitamin B6 per 7 ounces, which is 114% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B991 μg

23%

Folates and Folic Acid

Dehydrated Mashed Potatoes Flakes have 91.28539 μg of Vitamin B9 per 7 ounces, which is 23% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C161 mg

179%

Ascorbic acid

Dehydrated Mashed Potatoes Flakes have 160.741665 mg of Vitamin C per 7 ounces, which is 179% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.06 mg

0.4%

Tocopherols and Tocotrienols

Dehydrated Mashed Potatoes Flakes have 0.05953395 mg of Vitamin E per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K17.3 μg

14.4%

Phytomenadione or phylloquinone

Dehydrated Mashed Potatoes Flakes have 17.2648455 μg of Vitamin K per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Dry Mashed Potatoes Flakes

Calcium53.6 mg

5.36%

Dehydrated Mashed Potatoes Flakes have 53.580555 mg of Calcium per 7 ounces, which is 5.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.5%

Dehydrated Mashed Potatoes Flakes have 0.319498865 mg of Copper per 7 ounces, which is 35.5% 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

Iron2.4 mg

30%

Dehydrated Mashed Potatoes Flakes have 2.40120265 mg of Iron per 7 ounces, which is 30% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium131 mg

31%

Dehydrated Mashed Potatoes Flakes have 130.97469 mg of Magnesium per 7 ounces, which is 31% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.32 mg

14%

Dehydrated Mashed Potatoes Flakes have 0.319498865 mg of Manganese per 7 ounces, which is 14% 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

Phosphorus310 mg

44.2%

Dehydrated Mashed Potatoes Flakes have 309.57654 mg of Phosphorus per 7 ounces, which is 44.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2179 mg

64%

Dehydrated Mashed Potatoes Flakes have 2178.94257 mg of Potassium per 7 ounces, which is 64% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium26.6 μg

48.3%

Dehydrated Mashed Potatoes Flakes have 26.591831 μg of Selenium per 7 ounces, which is 48.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium153 mg

10%

Dehydrated Mashed Potatoes Flakes have 152.803805 mg of Sodium per 7 ounces, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.4 mg

12.6%

Dehydrated Mashed Potatoes Flakes have 1.3891255 mg of Zinc per 7 ounces, which is 12.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water13 g

0.35%

Dehydrated Mashed Potatoes Flakes have 13.0577797 g of Water per 7 ounces, which is 0.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Dehydrated Mashed Potatoes Flakes:

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

Minerals in 7 ounces of Dehydrated Mashed Potatoes Flakes:

7 ounces 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 7 ounces of Dehydrated Mashed Potatoes Flakes:

7 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 7 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 7 ounces of Dry Mashed Potatoes Flakes

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Dehydrated Mashed Potatoes Flakes with: