Potatoes, mashed, home-prepared, whole milk and margarine added

Plant foods · Vegetables · All vegetables

g
Macronutrients 87 / 100 How is this scored?

Composition

Energy

Protein 2.0 g · 8 kcal/100g
Fat 4.2 g · 38 kcal/100g
Carbs 16.9 g · 68 kcal/100g
Fiber 1.5 g
Water 75 g
Total energy 113 kcal

Macro balance aligns with EFSA guidelines (7% protein, 33% fat, 60% carbs)

Fat quality 65 / 100 How is this scored?
Total fat
4.2g
Saturated
0.7g
Monounsat.
1.4g
Polyunsat.
0.9g
Omega-6
0.81g

Saturated fat is 5.9% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 34 / 100 How is this scored?

Vitamins

Vitamin A 44 µg
Vitamin C 10.5 mg
Vitamin D 0.2 µg
Vitamin E 0.4 mg
Vitamin K 6 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 1.2 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.25 mg
Folate (B9) 9 µg
Vitamin B12 0.07 µg

Minerals

Calcium 21 mg
Iron 0.3 mg
Magnesium 19 mg
Phosphorus 48 mg
Potassium 326 mg
Sodium 333 mg
Zinc 0.3 mg
Copper 0.16 mg
Manganese 0.11 mg
Selenium 0.8 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin B6 at 18% of EU NRV per 100 g.