| Nutrition Facts | |||
|---|---|---|---|
| Serving Size | |||
| 1 cup (229g) | |||
| Calories | 243 | ||
| % Daily Value * | |||
| Total Fat 11.5g | 15% | ||
| Saturated Fat 6g | 30% | ||
| Trans Fat 0.29g | |||
| Cholesterol 29.8mg | 10% | ||
| Sodium 682.4mg | 28% | ||
| Total Carbohydrate 30.4g | 11% | ||
| Dietary Fiber 4.4g | 16% | ||
| Total Sugars 4g | 8% | ||
| Includes --g Added Sugars | --% | ||
| Protein 4.5g | 9% | ||
| Vitamin C 0.23mg | 0% | ||
| Vitamin D 0.23mcg | 1% | ||
| Iron 0.62mg | 3% | ||
| Calcium 77.9mg | 6% | ||
| Potassium 627.5mg | 13% | ||
| Phosphorus 139.7mg | 11% | ||
| *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |||
A donut chart showing which nutrients contribute to the caloric total. There are 243 calories in Mashed Potatoes coming from 8% protein, 50% carbs, 42% fat, and 0% alcohol.
A pie chart showing the macro nutrient components for Mashed Potatoes. This food consists of 79.4% water, 2% protein, 13.5% carbs, 5.1% fat, and 0% alcohol.
| Macronutrients | ||
|---|---|---|
| -- = missing data | %DV | |
| Weight | 229g | |
| Calories (kcal) | 243 | 12% |
| Fat | 11.5g | 15% |
| Protein | 4.5g | 9% |
| Carbohydrate | 30.4g | 11% |
| Sugars | 4g | 8% |
| Fiber | 4.4g | 16% |
| Cholesterol | 29.8mg | 10% |
| Saturated Fats | 6g | 30% |
| Net-Carbs | 26.1g | |
| Trans Fatty Acids | 0.29g | |
| Minerals | ||
| -- = missing data | %DV | |
| Weight | 229g | |
| Calcium | 77.9mg | 6% |
| Iron, Fe | 0.62mg | 3% |
| Potassium, K | 627.5mg | 13% |
| Magnesium | 32.1mg | 8% |
| Phosphorus, P | 139.7mg | 11% |
| Sodium | 682.4mg | 28% |
| Zinc, Zn | 0.69mg | 6% |
| Copper, Cu | 0.03mg | 3% |
| Manganese | 0.21mg | 9% |
| Selenium, Se | 61.6mcg | 112% |
| Fluoride, F | --mcg | --% |
| Molybdenum | --mcg | |
| Iodine, I | --mcg | |
| Chlorine | --mg | |
| Chromium | --mcg | |
| Vitamins | ||
| -- = missing data | %DV | |
| Weight | 229g | |
| Vitamin A, RAE | 121.4mcg | 13% |
| Vitamin C | 0.23mg | 0% |
| Thiamin (B1) | 0.19mg | 16% |
| Riboflavin (B2) | 0.2mg | 16% |
| Niacin (B3) | 2.3mg | 15% |
| Vitamin B5 (PA) | 0.93mg | 19% |
| Vitamin B6 | 0.25mg | 15% |
| Biotin | --mcg | |
| Folate (B9) | 13.7mcg | 3% |
| Folic acid | 0mcg | 0% |
| Food Folate | 13.7mcg | 3% |
| Folate DFE | 13.7mcg | 3% |
| Choline | 36mg | 7% |
| Vitamin B12 | 0.5mcg | 21% |
| Retinol | 119.1mcg | |
| Carotene, beta | 43.5mcg | 0% |
| Carotene, alpha | 0mcg | 0% |
| Cryptoxanthin, beta | 0mcg | 0% |
| Vitamin A, IU | 469.5IU | |
| Lycopene | 0mcg | |
| Lut + Zeaxanthin | 0mcg | |
| Vitamin E | 0.66mg | 4% |
| Vitamin D | 0.23mcg | 1% |
| Vitamin D2 | --mcg | |
| Vitamin D3 | 0.23mcg | |
| Vitamin D (IU) | 4.6IU | 1% |
| Vitamin K | 5.5mcg | 5% |
| Vitamin K1 | 0mcg | |
| Menaquinone-4 (K2) | 1.1mcg | |
| Other | ||
| -- = missing data | ||
| Weight | 229g | |
| Water | 179.2g | |
| Ash | 3g | |
| Alcohol | 0g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| PRAL score | -7.72 | |
| Carbs & Sugars | ||
| -- = missing data | %DV | |
| Weight | 229g | |
| Soluble Fiber | --g | |
| Insoluble Fiber | --g | |
| Added Sugar | --g | --% |
| Sucrose | 0g | |
| Glucose (Dextrose) | 0.62g | |
| Fructose | 0.71g | |
| Lactose | 2.7g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 18g | |
| Carbohydrate, other | --g | |
| Total sugar alcohols | --g | |
| Fats | ||
| -- = missing data | %AI | |
| Weight | 229g | |
| Total Monounsaturated | 2.83g | |
| Total Polyunsaturated | 1.566g | |
| Omega 3s | 0.204g | 13% |
| Omega 6s | 1.23g | 7% |
| Omega 3 to Omega 6 Ratio | 0.17 | |
| Omega 6 to Omega 3 Ratio | 6.03 | |
| Omega 3 Fats | ||
| alpha-Linolenic Acid (ALA) | 0.195g | 12% |
| Eicosapentaenoic Acid (EPA) | 0.005g | |
| Docosapentaenoic Acid (DPA) | 0.007g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| n-3-Eicosatrienoic Acid (20:3) | 0g | |
| Omega-6 Fats | ||
| Linoleic Acid (18:2 n-6 cis cis) | 1.207g | |
| gamma-Linolenic Acid (GLA) | 0.007g | |
| cis-cis-n6-Eicosadienoic Acid | 0.005g | |
| Dihomo-gamma-linolenic acid (DGLA) | 0.011g | |
| Arachidonic acid (AA) | --g | |
| Saturated Fats | ||
| Butyric (4:0) | 0.199g | |
| Caproic (6:0) | 0.156g | |
| Caprylic Acid (8:0) | 0.098g | |
| Capric Acid (10:0) | 0.25g | |
| Lauric Acid (12:0) | 0.282g | |
| Tridecanoic Acid (13:0) | --g | |
| Myristic Acid (14:0) | 0.916g | |
| Pentadecanoic Acid (15:0) | 0.098g | |
| Palmitic Acid (16:0) | 2.874g | |
| Margaric Acid (17:0) | 0.057g | |
| Stearic Acid (18:0) | 1.058g | |
| Arachidic Acid (20:0) | 0.021g | |
| Behenic Acid (22:0) | 0.014g | |
| Lignoceric Acid (24:0) | 0.005g | |
| Monounsaturated Fats | ||
| Myristoleic Acid (14:1) | 0.094g | |
| Pentadecenoic Acid (15:1) | 0g | |
| Palmitoleic Acid (16:1) | 0.181g | |
| cis-Palmitoleic Acid (16:1 cis) | 0.153g | |
| Heptadecenoic Acid (17:1) | 0.018g | |
| Oleic Acid (18:1) | 2.508g | |
| cis-Oleic Acid (18:1 cis) | 2.306g | |
| cis-Vaccenic acid | --g | |
| Gadoleic Acid (20:1) | 0.03g | |
| Docosenoic Acid (22:1) | 0.002g | |
| cis-Docosenoic Acid (22:1 cis) | 0g | |
| cis-Tetracosenoic Acid (24:1 cis) | 0g | |
| Polyunsaturated Fats | ||
| Octadecadienoic Acid (18:2) | 1.312g | |
| Conjugated Linoleic Acid (CLAs) | 0.041g | |
| i-Octadecadienoic Acid (18:2 mixed isomers) | --g | |
| undifferentiated-Octadecatrienoic | 0.204g | |
| Octadecatrienoic Acid (mixed isomers) | 0g | |
| Parinaric Acid (18:4) | 0.002g | |
| Eicosatrienoic Acid (20:3) | 0.011g | |
| Eicosatetraenoic Acid 20:4 | 0.016g | |
| Heneicosapentaenoic Acid 21:5 | --g | |
| 22:4 | 0.002g | |
| Trans Fats | ||
| Trans-Polyenoic Fats | 0.064g | |
| Trans-Monoenoic Fats | 0.229g | |
| trans-Palmitoleic Acid (16:1 trans) | 0.025g | |
| trans-Oleic Acid (18:1 trans) | 0.202g | |
| trans-Docosenoic Acid (22:1 trans) | 0g | |
| trans-Octadecadienoic Acid (18:2 trans) | 0.064g | |
| trans-trans-Octadecadienoic Acid (18:2 trans trans) | --g | |
| Phytosterols (Plant Sterols) | ||
| Total Phytosterols | --g | |
| Stigmasterol | --g | |
| Campesterol | --g | |
| Beta-sitosterol | --g | |
| Amino Acids | ||
| -- = missing data | %RDI | |
| Weight | 229g | |
| Essential Amino Acids | ||
| Histidine | 151mg | 22% |
| Isoleucine | 268mg | 19% |
| Leucine | 458mg | 17% |
| Lysine | 419mg | 20% |
| Methionine | 124mg | 17% |
| Phenylalanine | 275mg | 31% |
| Threonine | 224mg | 21% |
| Tryptophan | 78mg | 28% |
| Valine | 348mg | 19% |
| Conditionally Essential Amino Acids | ||
| Arginine | 197mg | |
| Cystine | 48mg | 17% |
| Glycine | 133mg | |
| Proline | 419mg | |
| Tyrosine | 254mg | 29% |
| Non-Essential Amino Acids | ||
| Alanine | 183mg | |
| Aspartic acid | 820mg | |
| Betaine | 0.69mg | |
| Glutamic acid | 1138mg | |
| Hydroxyproline | --mg | |
| Serine | 302mg | |