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Unabridged nutrient values table (for scientific work)

Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA cup ← RDA
Unit weight (g) 100 g 28 g 113 g 210 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 7.41 oz.
Calories116kcal6% RDA33kcal2% RDA132kcal7% RDA244kcal12% RDA
Protein2.19g4% RDA0.621g1% RDA2.48g5% RDA4.6g9% RDA
Carbohydrate16.1g12% RDA4.56g4% RDA18.2g14% RDA34g26% RDA
Fat4.79g7% RDA1.36g2% RDA5.43g8% RDA10.1g15% RDA
Fiber1.3g5% RDA0.369g1% RDA1.47g6% RDA2.73g11% RDA
Cholesterol2mg1% RDA0.567mg0% RDA2.27mg1% RDA4.2mg1% RDA
Vitamin A202IU4% RDA57IU1% RDA229IU5% RDA424IU8% RDA
Vitamin D9IU2% RDA2.55IU1% RDA10.2IU3% RDA18.9IU5% RDA
Vitamin E 0.51mg3% RDA0.145mg1% RDA0.578mg3% RDA1.07mg5% RDA
Vitamin K6.2mcg8% RDA1.76mcg2% RDA7.03mcg9% RDA13mcg16% RDA
Vitamin C6.5mg11% RDA1.84mg3% RDA7.37mg12% RDA13.7mg23% RDA
B1 (Thiamin)0.09mg6% RDA0.0255mg2% RDA0.102mg7% RDA0.189mg13% RDA
B2 (Riboflavin)0.086mg5% RDA0.0244mg1% RDA0.0975mg6% RDA0.181mg11% RDA
B3 (Niacin)0.864mg4% RDA0.245mg1% RDA0.98mg5% RDA1.81mg9% RDA
B5 (Pantothenic acid)0.143mg1% RDA0.0405mg0% RDA0.162mg2% RDA0.3mg3% RDA
B60.16mg8% RDA0.0454mg2% RDA0.181mg9% RDA0.336mg17% RDA
Folate (Folic acid)8mcg2% RDA2.27mcg1% RDA9.07mcg2% RDA16.8mcg4% RDA
B120.1mcg2% RDA0.0283mcg0% RDA0.113mcg2% RDA0.21mcg4% RDA
Choline
Biotin
Calcium34mg3% RDA9.64mg1% RDA39mg4% RDA71mg7% RDA
Iron0.2mg1% RDA0.0567mg0% RDA0.227mg1% RDA0.42mg2% RDA
Magnesium20mg5% RDA5.67mg1% RDA23mg6% RDA42mg11% RDA
Phosphorus64mg6% RDA18.1mg2% RDA73mg7% RDA134mg14% RDA
Zinc0.25mg2% RDA0.0709mg0% RDA0.283mg2% RDA0.525mg4% RDA
Copper0.024mg1% RDA0.0068mg0% RDA0.0272mg1% RDA0.0504mg3% RDA
Manganese0.199mg10% RDA0.0564mg3% RDA0.226mg11% RDA0.418mg21% RDA
Selenium5.6mcg8% RDA1.59mcg2% RDA6.35mcg9% RDA11.8mcg17% RDA
Fluoride40mcg1% AI11.2mcg0% AI45mcg1% AI83mcg3% AI
Potassium157mg3% RDA45mg1% RDA178mg4% RDA330mg7% RDA
Sodium (Na)171mg7% RDA48mg2% RDA194mg8% RDA359mg15% RDA
Histidine0.052g0.0147g0.059g0.109g
Isoleucine0.112g0.0318g0.127g0.235g
Leucine0.176g0.0499g0.2g0.37g
Lysine0.135g0.0383g0.153g0.284g
Methionine0.042g0.0119g0.0476g0.0882g
Phenylalanine0.102g0.0289g0.116g0.214g
Threonine0.097g0.0275g0.11g0.204g
Tryptophan0.031g0.00879g0.0352g0.0651g
Valine0.134g0.038g0.152g0.281g
EPA (Omega 3)0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat1.21g6% RDA0.343g2% RDA1.37g7% RDA2.54g13% RDA
4:00.016g0.00454g0.0181g0.0336g
6:00.016g0.00454g0.0181g0.0336g
8:00.016g0.00454g0.0181g0.0336g
10:00.017g0.00482g0.0193g0.0357g
12:00.02g0.00567g0.0227g0.042g
13:00g0g0g0g
14:00.074g0.021g0.0839g0.155g
15:00g0g0g0g
16:00.676g0.192g0.767g1.42g
17:00g0g0g0g
18:00.375g0.106g0.425g0.788g
20:00g0g0g0g
22:00g0g0g0g
24:00g0g0g0g
Fatty acids, total monounsaturated1.96g0.554g2.22g4.11g
14:10g0g0g0g
15:1
16:1 undifferentiated0.001g0.000283g0.00113g0.0021g
16:1 c
16:1 t
17:1
18:1 undifferentiated1.95g0.554g2.22g4.1g
18:1 c
18:1 t
20:10g0g0g0g
22:1 undifferentiated0g0g0g0g
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated1.35g0.381g1.53g2.82g
18:2 undifferentiated1.27g0.359g1.43g2.66g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0.081g0.023g0.0919g0.17g
18:3i
18:40g0g0g0g
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated0g0g0g0g
20:4 n-6
21:5
22:4
22:5 n-30g0g0g0g
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols13mg3.69mg14.7mg27mg
Stigmasterol
Campesterol
Beta-sitosterol
Cystine0.021g0.00595g0.0238g0.0441g
Tyrosine0.097g0.0275g0.11g0.204g
Arginine0.082g0.0232g0.093g0.172g
Alanine0.075g0.0213g0.085g0.158g
Aspartic acid0.278g0.0788g0.315g0.584g
Glutamic acid0.416g0.118g0.472g0.874g
Glycine0.06g0.017g0.068g0.126g
Proline0.165g0.0468g0.187g0.347g
Serine0.093g0.0264g0.105g0.195g
Hydroxyproline
Alcohol, ethyl0g0g0g0g
Caffeine0mg0mg0mg0mg
Theobromine0mg0mg0mg0mg
Carotene, beta33mcg9.36mcg37mcg69mcg
Carotene, alpha0mcg0mcg0mcg0mcg
Cryptoxanthin, beta0mcg0mcg0mcg0mcg
Lycopene0mcg0mcg0mcg0mcg
Lutein + zeaxanthin7mcg1.98mcg7.94mcg14.7mcg
English Kj486kj138kj551kj1021kj
Protein (adjusted)
Water76g3% AI22g1% AI86g3% AI160g6% AI
Ash0.94g0.266g1.07g1.97g
Sucrose0g0g0g0g
Glucose (dextrose)0g0g0g0g
Fructose0g0g0g0g
Lactose1.13g0.32g1.28g2.37g
Maltose0g0g0g0g
Galactose0g0g0g0g
Starch
Sugars1.77g0.502g2.01g3.72g
Folate, total8mcg2.27mcg9.07mcg16.8mcg
Folate, food8mcg2.27mcg9.07mcg16.8mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added0mcg0mcg0mcg0mcg
Vitamin A, RAE47mcg_RAE13.3mcg_RAE53mcg_RAE99mcg_RAE
Retinol44mcg12.5mcg50mcg92mcg
Vitamin E, added0mg0mg0mg0mg
Tocopherol, beta0mg0mg0mg0mg
Tocopherol, gamma0mg0mg0mg0mg
Tocopherol, delta0mg0mg0mg0mg
Metabolic Equivalent per Second

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