Potato and Rutabaga Mash Recipe
Potato and Rutabaga Mash has a average-calorie, average-carb, average-fat and average-protein content. It is a good source of Vitamin B6 and Vitamin C.
The food contains 25.2g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and average 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 average sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 4.5 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. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".
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.
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.
Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 82, for Potato and Rutabaga Mash, and we advise that this food on a regular basis.
Calorie Breakdown
| Calories from Protein | 11% | |
| Calories from Fat | 26% | |
| Calories from Carbs | 63% |
Why this is good for you
- Very high in Vitamin B6
- Very high in Vitamin C
- Very low in Cholesterol
Why this is bad for you
- High in Sodium
Vitamin Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Vitamin A | 360 IU | 7.2% | ||
| Vitamin C | 43 mg | 71.7% | ||
| Vitamin D | 40 IU | 10% | ||
| Vitamin E | 1.7 mg | 5.5% | ||
| Thiamin | 0.17 mg | 11% | ||
| Riboflavin | 0.08 mg | 4.9% | ||
| Niacin | 1.7 mg | 8.6% | ||
| Vitamin B6 | 0.86 mg | 42.9% | ||
| Folate | 36 mcg | 9% | ||
| Vitamin B12 | 0.85 mcg | 14.1% | ||
| Pantothenic Acid | 0.46 mg | 4.6% |
Mineral Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Calcium | 102 mg | 10.2% | ||
| Iron | 1.3 mg | 7.2% | ||
| Magnesium | 46 mg | 11.5% | ||
| Phosphorus | 138 mg | 13.8% | ||
| Potassium | 739.2 mg | 21.1% | ||
| Sodium | 531 mg | 22.1% | ||
| Zinc | 0.72 mg | 4.8% | ||
| Copper | 0.15 mg | 7.3% | ||
| Manganese | 0.31 mg | 15.7% | ||
| Selenium | 1.8 mcg | 2.6% |
Carbohydrate Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Carbohydrate | 25.2 g | 8.4% | ||
| Dietary Fiber | 4.5 g | 18% | ||
| Sugars | 6 g |
Protein Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Protein | 4.5 g | 9% |
Fat Analysis
| Name | Amount | %DV | Rank | Interpretation |
|---|---|---|---|---|
| Total Fat | 4.6 g | 7.1% | ||
| Saturated Fat | 1.7 g | 8.5% | ||
| Monounsaturated Fat | 1.7 g | |||
| Polyunsaturated Fat | 1.1 g |
Popular Questions Asked
Nutrition Facts
Serving size
Amount Per Serving
Calories 156 Calories from Fat 0
% Daily Value *
Total Fat 4.6 g 7.1%
Saturated Fat 1.7 g 8.5%
Trans Fat
Cholesterol 2.6 mg 0.9%
Sodium 531 mg 22.1%
Total Carbohydrates 25.2 g 8.4%
Dietary Fiber 4.5 g18%
Sugars 6 g
Protein 4.5 g 9%
Vitamin A 7.2% Vitamin C 71.7%
Calcium 10.2% Iron 7.2%
*Based on a 2000 Calorie diet
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