Mashed Potatoes With Green Onions & Parmesan Recipe

Summary
Diet Suitability
Vitamin
Mineral
Carb
Protein
Fat
Others
FAQ

Mashed Potatoes With Green Onions & Parmesan has a average-calorie, high-carb, average-fat and average-protein content. It is a good source of Vitamin B6 and Vitamin C.

The food contains 57.8g of carbs. The carbohydrate profile of the the food reveals it is high 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. With 9.5 gms of protein, it is average in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Not only that, the average fat content of this product makes it suitable to be eaten when trying to lose weight. It's low MUFA and low PUFA.

It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

It has an average density of Sodium, thus making it suitable for a low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 85, for Mashed Potatoes With Green Onions & Parmesan, and we advise that this food on a regular basis.

Calorie Breakdown

	Calories from Protein	11%
	Calories from Fat	20%
	Calories from Carbs	69%

Why this is good for you

Very high in Vitamin B6
Very high in Vitamin C
High in Dietary Fiber

Why this is bad for you

High in Saturated Fat

Diet Suitability

Diet	Suitability
Atkins Diet	LOW
Low Fat Diet	LOW
Zone Diet	LOW

Vitamin Analysis

Name	Amount	%DV	Rank	Interpretation
Vitamin A	131 IU	2.6%	Mid 40%	Average
Retinol	17.8 mcg
Vitamin C	12 mg	20.1%	Top 30%	High
Vitamin D	1.5 IU	0.4%	Mid 40%	Average
Thiamin	0 mg
Riboflavin	0 mg
Niacin	1.2 mg	6%	Mid 40%	Average
Vitamin B6	0.3 mg	15.1%	Top 30%	High
Folate	12.7 mcg	3.2%	Mid 40%	Average
Folic Acid	0 mcg
Vitamin B12	0 mcg
Pantothenic Acid	0.6 mg	6%	Top 30%	High

Mineral Analysis

Name	Amount	%DV	Rank	Interpretation
Calcium	46.4 mg	4.6%	Mid 40%	Average
Iron	0.3 mg	1.7%	Bottom 30%	Low
Magnesium	21.4 mg	5.3%	Mid 40%	Average
Phosphorus	64.5 mg	6.4%	Mid 40%	Average
Potassium	0.3 mg	0.01%	Bottom 30%	Low
Sodium	46.7 mg	1.9%	Bottom 30%	Low
Zinc	0.3 mg	2%	Mid 40%	Average
Copper	0.3 mg	15.1%	Top 10%	Very High
Manganese	0 mg
Selenium	0.9 mcg	1.3%	Bottom 30%	Low

Carbohydrate Analysis

Name	Amount	%DV	Rank	Interpretation
Total Carbohydrate	17.4 g	5.8%	Mid 40%	Average
Dietary Fiber	1.6 g	6.5%	Mid 40%	Average
Sugars	0.9 g
Glucose	0.3 mg
Fructose	0.3 mg
Lactose	0 mg
Maltose	0 mg
Galactose	0 mg

Protein Analysis

Name	Amount	%DV	Rank	Interpretation
Protein	2.9 g	5.7%	Mid 40%	Average
Tryptophan	0 mg
Threonine	0 mg
Isoleucine	0 mg
Leucine	0 mg
Lysine	0.3 mg
Methionine	0 mg
Cystine	0 mg
Phenylalanine	0 mg
Tyrosine	0 mg
Valine	0.3 mg
Arginine	0 mg
Histidine	0 mg
Alanine	0 mg
Aspartic Acid	0.6 mg
Glutamic Acid	0.6 mg
Glycine	0 mg
Proline	0.3 mg
Serine	0 mg

Fat Analysis

Name	Amount	%DV	Rank	Interpretation
Total Fat	2.3 g	3.5%	Bottom 30%	Low
Saturated Fat	1.4 g	6.8%	Mid 40%	Average
Monounsaturated Fat	0.6 g
Polyunsaturated Fat	0 g

Other Nutrients Analysis

Name	Amount	%DV	Rank	Interpretation
Alcohol	0 g
Ash	1.2 g
Caffeine	0 mg
Theobromine	0 mg


How many calories are there in Mashed Potatoes With Green Onions & Parmesan?
How much fat is there in Mashed Potatoes With Green Onions & Parmesan?

Nutrition Facts

Serving size

Amount Per Serving

Calories 330 Calories from Fat 67

% Daily Value *

Total Fat 7.5 g 11.5%

Saturated Fat 4.5 g 22.5%

Trans Fat

Cholesterol 21.3 mg 7.1%

Sodium 155.2 mg 6.5%

Total Carbohydrates 57.8 g 19.3%

Dietary Fiber 5.4 g21.6%

Sugars 2.9 g

Protein 9.5 g 19%

Vitamin A 8.7% Vitamin C 66.7%

Calcium 15.4% Iron 5.6%

*Based on a 2000 Calorie diet

Source: http://www.food.com/recipe/mashed-potatoes-with-green-onions-parmesan-345309 Embed Table: