Potatoes, mashed, home-prepared, whole milk added

Plant foods · Vegetables · All vegetables

g
Macronutrients 64 / 100 How is this scored?

Composition

Energy

Protein 1.9 g · 8 kcal/100g
Fat 0.6 g · 5 kcal/100g
Carbs 17.6 g · 70 kcal/100g
Fiber 1.5 g
Water 78 g
Total energy 83 kcal

Energy is predominantly from carbs (85%); EFSA recommends 45–60% for a balanced diet

Fat quality 58 / 100 How is this scored?
Total fat
0.6g
Saturated
0.3g
Monounsat.
0.1g
Polyunsat.
0.1g
Omega-6
0.05g

Saturated fat is 3.3% 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 29 / 100 How is this scored?

Vitamins

Vitamin A 7 µg
Vitamin C 6.2 mg
Vitamin D 0.2 µg
Vitamin E 0.0 mg
Vitamin K 2 µg
Thiamin (B1) 0.09 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 1.1 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.23 mg
Folate (B9) 8 µg
Vitamin B12 0.07 µg

Minerals

Calcium 24 mg
Iron 0.3 mg
Magnesium 18 mg
Phosphorus 46 mg
Potassium 296 mg
Sodium 302 mg
Zinc 0.3 mg
Copper 0.15 mg
Manganese 0.12 mg
Selenium 0.8 µg

Provides modest amounts of tracked micronutrients. Best is Vitamin B6 at 17% of EU NRV per 100 g.