Mashed Potatoes 16 has a high-calorie, low-carb, high-fat and high-protein content. It is a good source of Calcium.
The food contains 14.9g of carbs. The carbohydrate profile of the the food reveals it is low in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its sugar content is among the bottom 20 percentile. This is for people watching their sugar intake. With 23.1 gms of protein, it is high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.
Not only that, the high fat content of this product makes it unsuitable to be eaten when trying to lose weight. It's average MUFA and low PUFA.
While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also an average source of Selenium, which is an important antioxidant especially in combination with vitamin E.
Based on the composite nutritive standing Mashed Potatoes 16 has been given a composite ranking of 32, and in moderation.
Calories from Protein | 22% | |
Calories from Fat | 64% | |
Calories from Carbs | 14% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 427.1 IU | 8.5% | Top 30% | High |
Retinol | 108 mcg | |||
Vitamin C | 6.4 mg | 10.6% | Mid 40% | Average |
Vitamin D | 10.6 IU | 2.7% | Top 30% | High |
Thiamin | 0 mg | |||
Riboflavin | 0 mg | |||
Niacin | 0.53 mg | 2.7% | Mid 40% | Average |
Vitamin B6 | 0 mg | |||
Folate | 9 mcg | 2.3% | Mid 40% | Average |
Folic Acid | 0 mcg | |||
Vitamin B12 | 0.53 mcg | 8.9% | Top 30% | High |
Pantothenic Acid | 0.53 mg | 5.3% | Top 30% | High |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 372.3 mg | 37.2% | Top 10% | Very High |
Iron | 0.53 mg | 3% | Mid 40% | Average |
Magnesium | 23.4 mg | 5.9% | Mid 40% | Average |
Phosphorus | 273.9 mg | 27.4% | Top 10% | Very High |
Potassium | 210.1 mg | 6% | Mid 40% | Average |
Sodium | 483 mg | 20.1% | Top 30% | High |
Zinc | 1.1 mg | 7.1% | Top 30% | High |
Copper | 0 mg | |||
Manganese | 0 mg | |||
Selenium | 5.9 mcg | 8.4% | Mid 40% | Average |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 7.9 g | 2.6% | Mid 40% | Average |
Dietary Fiber | 0.64 g | 2.6% | Mid 40% | Average |
Sugars | 0.5 g | |||
Glucose | 0 mg | |||
Fructose | 0 mg | |||
Lactose | 0 mg | |||
Maltose | 0 mg | |||
Galactose | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 12.3 g | 24.6% | Top 30% | High |
Tryptophan | 0 mg | |||
Threonine | 0.5 mg | |||
Isoleucine | 0.5 mg | |||
Leucine | 0.5 mg | |||
Lysine | 1.1 mg | |||
Methionine | 0.5 mg | |||
Cystine | 0 mg | |||
Phenylalanine | 0.5 mg | |||
Tyrosine | 0.5 mg | |||
Valine | 1.1 mg | |||
Arginine | 0.5 mg | |||
Histidine | 0.5 mg | |||
Alanine | 0.5 mg | |||
Aspartic Acid | 1.1 mg | |||
Glutamic Acid | 2.7 mg | |||
Glycine | 0 mg | |||
Proline | 0 mg | |||
Serine | 0.5 mg | |||
Hydroxyproline | 0 mg |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 15.7 g | 24.1% | Top 30% | High |
Saturated Fat | 9.8 g | 48.9% | Top 10% | Very High |
Monounsaturated Fat | 4.3 g | |||
Polyunsaturated Fat | 0.5 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Alcohol | 0 g | |||
Ash | 3.2 g | |||
Caffeine | 0 mg | |||
Theobromine | 0 mg |
Serving size
Amount Per Serving
Calories 416 Calories from Fat 265
% Daily Value *
Total Fat 29.5 g 45.4%
Saturated Fat 18.4 g 92%
Trans Fat
Cholesterol 93.4 mg 31.1%
Sodium 908 mg 37.8%
Total Carbohydrates 14.9 g 5%
Dietary Fiber 1.2 g4.8%
Sugars 0.9 g
Protein 23.1 g 46.2%
Vitamin A 16.1% Vitamin C 20%
Calcium 70% Iron 5.6%
*Based on a 2000 Calorie diet
Per Serving | Calories 169
Protein 6.5 g | Carbs 15.9 g | Fat 9.2 g
Per Serving | Calories 84
Protein 1.9 g | Carbs 14.4 g | Fat 2.1 g
Per Serving | Calories 123
Protein 2.4 g | Carbs 10.6 g | Fat 8.1 g
Per Serving | Calories 149
Protein 2.7 g | Carbs 20.5 g | Fat 6.7 g
Per Serving | Calories 75
Protein 3.2 g | Carbs 15.3 g | Fat 0.56 g
Per Serving | Calories 189
Protein 8.8 g | Carbs 10.1 g | Fat 12.5 g
Per Serving | Calories 242
Protein 6.2 g | Carbs 21.1 g | Fat 14.8 g
Per Serving | Calories 123
Protein 2.4 g | Carbs 10.6 g | Fat 8.1 g