Potatoes, mashed, dehydrated, flakes without milk, dry form

Composition

Energy

Protein 8.3 g · 33 kcal/100g

Fat 0.4 g · 4 kcal/100g

Carbs 81.2 g · 325 kcal/100g

Fiber 6.6 g

Water 7 g

Total energy 354 kcal

Energy is predominantly from carbs (90%); EFSA recommends 45–60% for a balanced diet

Total fat

0.4g

Saturated

0.2g

Monounsat.

0.0g

Polyunsat.

0.1g

Omega-3

0.02g

Omega-6

0.09g

Saturated fat is 0.4% of energy, within the WHO limit of 10%. ω-6:ω-3 ratio is 4.0 (target ≤ 4).

Histidine 100%

Isoleucine 100%

Leucine 87%

Lysine 100%

Methionine + Cysteine 100%

Phenylalanine + Tyrosine 100%

Threonine 100%

Tryptophan 100%

Valine 100%

Limiting amino acid is Leucine (87% of FAO reference). Combining with complementary protein sources raises the overall score.

Vitamins

Vitamin A 1 µg

Vitamin C 81.0 mg

Vitamin D 0.0 µg

Vitamin E 0.0 mg

Vitamin K 9 µg

Thiamin (B1) 0.99 mg

Riboflavin (B2) 0.11 mg

Niacin (B3) 6.3 mg

Pantothenic (B5) 2.1 mg

Vitamin B6 0.75 mg

Folate (B9) 46 µg

Vitamin B12 0.00 µg

Minerals

Calcium 27 mg

Iron 1.2 mg

Magnesium 66 mg

Phosphorus 156 mg

Potassium 1098 mg

Sodium 77 mg

Zinc 0.7 mg

Copper 0.16 mg

Manganese 0.16 mg

Selenium 13.4 µg

Notable source of Vitamin C (101% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.