Mashed potatoes (self made): nutrition facts & data
|
Nutrition facts per 100g |
Mashed potatoes (self made) |
avg Potatoes, potato products and potato dishes[1]
|
|---|---|---|
| Calories (kcal) | 93.0 | 153.7 |
| Fat (g) | 2.0 | 4.8 |
| Protein (g) | 2.0 | 3.2 |
| Carbohydrates (g) | 16.0 | 23.4 |
| Mono- & Di-Saccharides (g) | 2.0 | 23.4 |
| Polysaccharides (g) | 14.0 | 23.4 |
| Fibers (g) | 1.2 | 1.5 |
| Sodium (mg) | 85.0 | 176.5 |
| Water (g) | 77.0 | 62.9 |
Breakdown in percent (%) of total calories
An average portion size (250g) of Mashed potatoes (self made) contain:
- 232.5 Calories
- 5.0g of Fat
- 5.0g of Protein
- and 40.0g of Carbs
- 212.5mg of sodium - 0.1% of the RDA for sodium.
- 50.0mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
- 0.8mg of Zinc - 0.1% of the RDA for Zinc.
- 0.8mg of Iron - 0.1% of the RDA for Iron.
- 825.0mg of Potassium - 0.2% of the RDA for Potassium.
- 37.5mg of Vitamin C - 0.4% of the RDA for Vitamin C.
- 0.3mg of Vitamin B12 - 0.1% of the RDA for Vitamin B12.
For every gram of carbs in Mashed potatoes (self made) you get
- 0.13 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Potatoes, potato products and potato dishes have on average 0.14g of proteins per 1 gram of carbs.
- 0.13 grams of fat (total average 0.66g, other foods in Potatoes, potato products and potato dishes 0.20g)
- 0.08 grams of fibers (total average 0.13g, other foods in Potatoes, potato products and potato dishes 0.07g)
Nutrient distribution per gram
What vitamins are in Mashed potatoes (self made)?
|
Vitamins per 100g |
Mashed potatoes (self made) |
avg[1]
|
|---|---|---|
| Vitamin C (mg) | 15.0 | 12.2 |
| Vitamin E (mg) | 0.1 | 0.7 |
| Vitamin B1 / Thiamine (mg) | 0.1 | 0.1 |
| Vitamin B2 (mg) | 0.1 | 0.1 |
| Vitamin B6 (mg) | 0.0 | 0.1 |
| Vitamin B9 / Folate (μg) | 8.0 | 10.8 |
| Vitamin B12 (μg) | 0.1 | 0.1 |
| Retinol (μg) | 10.0 | 22.4 |
| beta-Carotene (μg) | 15.0 |
Are Mashed potatoes (self made) rich in vitamins?
The following chart displays the amount of vitamins per portion Size (250g) for Mashed potatoes (self made) of the recommended daily allowance (RDA[1]) for each vitamin in percent.
Learn more about RDA values for vitamins by clicking on the names in the table above.
Minerals in Mashed potatoes (self made)
|
Minerals per 100g |
Mashed potatoes (self made) |
avg[1]
|
|---|---|---|
| Magnesium (mg) | 20.0 | 21.1 |
| Zinc (mg) | 0.3 | 0.5 |
| Sodium (mg) | 85.0 | 176.5 |
| Calcium (mg) | 30.0 | 32.0 |
| Iron (mg) | 0.3 | 0.8 |
| Potassium (mg) | 330.0 | 368.2 |
| Phosphorus (mg) | 45.0 | 61.7 |
Are Mashed potatoes (self made) high in minerals?
Again, for every mineral contained in Mashed potatoes (self made) we looked at the portion size (250g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.
Learn more about RDA values for minerals by clicking on the names in the table above.
Carbohydrates in Mashed potatoes (self made)
16.0% of Mashed potatoes (self made) are carbs, per serving of 250g that makes 40.0g of carbs.
Monosachharides and polysaccharides
|
Sugars per 100g |
Mashed potatoes (self made) |
avg[1]
|
|---|---|---|
| Monosaccharides (g) | 2.0 | 0.9 |
| Polysaccharides (g) | 14.0 | 22.4 |
| Total carbs (g) | 16.0 | 23.4 |
How high are the Glycemic Index and the Glycemic Load for Mashed potatoes (self made)?
The Glycemic Index of Mashed potatoes (self made) is 90, which would be considered as high. The Glycemic Load in a normal serving is 36.0 and can be regarded as high.
Allergens in Mashed potatoes (self made)
- are Gluten free
- have no Lactose
- low amounts of Fructose
Fatty acids and cholesterol in Mashed potatoes (self made)
Of the 2.0g total fat per 100g in Mashed potatoes (self made), 0.9g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.5g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 2.0mg.