70

Dry Form Flakes Without Milk Dehydrated Mashed Potatoes

Potatoes, Mashed, Dehydrated, Flakes Without Milk, Dry Form [Include USDA Commodity Food A200] has a high-calorie, very high-carb, low-fat and average-protein content. It is a good source of Vitamin B6, Vitamin C, Thiamin, Niacin and Pantothenic Acid.

The food contains 81.16g of carbs. The carbohydrate profile of the the food reveals it is very high in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. With 8.34 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the low fat content of this product makes it suitable to be eaten when trying to lose weight. A quick glance at the fat profile reveals that it is low in saturated fats and low in trans fats. It's low MUFA and low PUFA. The omega-3 content is low. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a low density of Sodium, it is suitable if you are aiming for a healthy, low-sodium diet. Besides other nutrients, it is average in Magnesium, which is an essential micronutrient needed to keep muscle and nerve functioning normal and heart beat rhythmic. It also helps to support a healthy immune system, and keeps bones strong. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.

Ideally consumed as a Side Dish.

Based on the composite nutritive standing Potatoes, Mashed, Dehydrated, Flakes Without Milk, Dry Form [Include USDA Commodity Food A200] has been given a composite ranking of 70, and in moderation.

Calorie Breakdown

 Calories from Protein9%
 Calories from Fat1%
 Calories from Carbs90%

Why this is good for you

  • Very high in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin C
  • Very high in Thiamin
  • No Cholesterol
  • Very low in Saturated Fat

Why this is bad for you

Diet Suitability

DietSuitability
Atkins DietLOW
Low Fat DietHIGH
Zone DietLOW

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A11 IU0.2%Mid 40%Average
Retinol0 mcg
Retinol Activity Equivalent1 mcg
Alpha Carotene0 mcg
Beta Carotene6 mcg
Beta Cryptoxanthin0 mcg
Lycopene0 mcg
Lutein Zeaxanthin37 mcg
Vitamin C81 mg135%Top 10%Very High
Vitamin E0.03 mg0.1%Bottom 30%Low
Beta Tocopherol0 mg
Gamma Tocopherol0 mg
Delta Tocopherol0 mg
Vitamin K8.7 mcg10.9%Top 30%High
Thiamin0.99 mg65.9%Top 10%Very High
Riboflavin0.11 mg6.5%Mid 40%Average
Niacin6.3 mg31.3%Top 30%High
Vitamin B60.75 mg37.4%Top 10%Very High
Folate46 mcg11.5%Top 30%High
Food Folate46 mcg
Folic Acid0 mcg
Dietary Folate Equivalents46 mcg
Vitamin B120 mcg
Pantothenic Acid2.1 mg20.8%Top 10%Very High
Choline54.9 mg

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium27 mg2.7%Mid 40%Average
Iron1.2 mg6.7%Mid 40%Average
Magnesium66 mg16.5%Top 30%High
Phosphorus156 mg15.6%Mid 40%Average
Potassium1098.1 mg31.4%Top 10%Very High
Sodium104 mg4.3%Mid 40%Average
Zinc0.7 mg4.7%Mid 40%Average
Copper0.16 mg8.1%Top 30%High
Manganese0.16 mg8.1%Mid 40%Average
Selenium13.4 mcg19.1%Mid 40%Average

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate81.2 g27.1%Top 10%Very High
Dietary Fiber6.6 g26.4%Top 10%Very High
Starch70.6 g
Sugars3.4 g
Sucrose989.9 mg
Glucose890 mg
Fructose980.1 mg
Lactose0 mg
Maltose500 mg
Galactose0 mg

Protein Analysis

NameAmount%DVRankInterpretation
Protein8.3 g16.7%Mid 40%Average
Tryptophan79 mg
Threonine270 mg
Isoleucine272 mg
Leucine426 mg
Lysine456 mg
Methionine127 mg
Cystine109 mg
Phenylalanine493.9 mg
Tyrosine226 mg
Valine427.1 mg
Arginine433 mg
Histidine151 mg
Alanine286 mg
Aspartic Acid1863.9 mg
Glutamic Acid1423.1 mg
Glycine243 mg
Proline275 mg
Serine324 mg
Hydroxyproline0 mg

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat0.41 g0.63%Bottom 30%Low
Saturated Fat0.17 g0.85%Bottom 30%Low
Monounsaturated Fat0 g
Polyunsaturated Fat0.1 g
Total Trans Fatty Acids0 g
Total Omega 3 Fatty Acids27 mg
Total Omega 6 Fatty Acids93 mg

Other Nutrients Analysis

NameAmount%DVRankInterpretation
Alcohol0 g
Water6.6 g
Ash3.5 g
Caffeine0 mg
Theobromine0 mg

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 354 Calories from Fat 3

% Daily Value *

Total Fat 0.41 g 0.63%

Saturated Fat 0.17 g 0.85%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 104 mg 4.3%

Total Carbohydrates 81.2 g 27.1%

Dietary Fiber 6.6 g26.4%

Sugars 3.4 g

Protein 8.3 g 16.7%

Vitamin A 0.2% Vitamin C 135%

Calcium 2.7% Iron 6.7%

*Based on a 2000 Calorie diet

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