Potatoes, au gratin, home-prepared from recipe using butter

Composition

Energy

Protein 5.1 g · 20 kcal/100g

Fat 7.6 g · 68 kcal/100g

Carbs 11.3 g · 45 kcal/100g

Fiber 1.8 g

Water 74 g

Total energy 134 kcal

Energy is predominantly from fat (51%); EFSA recommends 20–35% for a balanced diet

Total fat

7.6g

Saturated

4.7g

Monounsat.

2.1g

Polyunsat.

0.3g

Omega-6

0.18g

Saturated fat is 31.8% of energy, above the WHO limit of 10%.

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

Vitamins

Vitamin A 64 µg

Vitamin C 9.9 mg

Vitamin D 0.0 µg

Thiamin (B1) 0.06 mg

Riboflavin (B2) 0.12 mg

Niacin (B3) 1.0 mg

Pantothenic (B5) 0.4 mg

Vitamin B6 0.17 mg

Folate (B9) 11 µg

Vitamin B12 0.00 µg

Minerals

Calcium 119 mg

Iron 0.6 mg

Magnesium 20 mg

Phosphorus 113 mg

Potassium 396 mg

Sodium 433 mg

Zinc 0.7 mg

Copper 0.16 mg

Manganese 0.16 mg

Selenium 2.7 µg

Provides modest amounts of tracked micronutrients. Best is Potassium at 20% of EU NRV per 100 g.