Nutrition Comparison Tool
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      Mashed Potatoes
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      Mashed Potatoes
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      Mashed Potatoes
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 12% DV 243 calories
      • Mashed Potatoes 1 cup (x1) 12% DV 243 calories
      • Mashed Potatoes 1 cup (x1) 12% DV 243 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 15% DV 11.5g
      • Mashed Potatoes 1 cup (x1) 15% DV 11.5g
      • Mashed Potatoes 1 cup (x1) 15% DV 11.5g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 11% DV 30.4g
      • Mashed Potatoes 1 cup (x1) 11% DV 30.4g
      • Mashed Potatoes 1 cup (x1) 11% DV 30.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 9% DV 4.5g
      • Mashed Potatoes 1 cup (x1) 9% DV 4.5g
      • Mashed Potatoes 1 cup (x1) 9% DV 4.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 10% DV 29.8mg
      • Mashed Potatoes 1 cup (x1) 10% DV 29.8mg
      • Mashed Potatoes 1 cup (x1) 10% DV 29.8mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 30% DV 6g
      • Mashed Potatoes 1 cup (x1) 30% DV 6g
      • Mashed Potatoes 1 cup (x1) 30% DV 6g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 16% DV 4.4g
      • Mashed Potatoes 1 cup (x1) 16% DV 4.4g
      • Mashed Potatoes 1 cup (x1) 16% DV 4.4g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 8% DV 4g
      • Mashed Potatoes 1 cup (x1) 8% DV 4g
      • Mashed Potatoes 1 cup (x1) 8% DV 4g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 3% DV 0.62mg
      • Mashed Potatoes 1 cup (x1) 3% DV 0.62mg
      • Mashed Potatoes 1 cup (x1) 3% DV 0.62mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 6% DV 77.9mg
      • Mashed Potatoes 1 cup (x1) 6% DV 77.9mg
      • Mashed Potatoes 1 cup (x1) 6% DV 77.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Mashed Potatoes 1 cup (x1) 13% DV 627.5mg
      • Mashed Potatoes 1 cup (x1) 13% DV 627.5mg
      • Mashed Potatoes 1 cup (x1) 13% DV 627.5mg
      Comparison Table

      Table Legend

      1. Mashed Potatoes
      2. Mashed Potatoes
      3. Mashed Potatoes
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 229 229 229
      Calories
      (%DV)      		 243
      (12%)      		 243
      (12%)      		 243
      (12%)
      Fat (g)
      (%DV)      		 11.5
      (15%)      		 11.5
      (15%)      		 11.5
      (15%)
      Protein (g)
      (%DV)      		 4.5
      (9%)      		 4.5
      (9%)      		 4.5
      (9%)
      Carbohydrate (g)
      (%DV)      		 30.4
      (11%)      		 30.4
      (11%)      		 30.4
      (11%)
      Sugars (g)
      (%DV)      		 4
      (8%)      		 4
      (8%)      		 4
      (8%)
      Fiber (g)
      (%DV)      		 4.4
      (16%)      		 4.4
      (16%)      		 4.4
      (16%)
      Cholesterol (mg)
      (%DV)      		 29.8
      (10%)      		 29.8
      (10%)      		 29.8
      (10%)
      Saturated Fats (g)
      (%DV)      		 6
      (30%)      		 6
      (30%)      		 6
      (30%)
      Net-Carbs (g) 26.1
      		26.1
      		26.1
      Trans Fatty Acids (g) 0.29
      		0.29
      		0.29
        Minerals
      Food # 1 2 3
      Weight (g) 229 229 229
      Calcium (mg)
      (%DV)      		 77.9
      (6%)      		 77.9
      (6%)      		 77.9
      (6%)
      Iron, Fe (mg)
      (%DV)      		 0.62
      (3%)      		 0.62
      (3%)      		 0.62
      (3%)
      Potassium, K (mg)
      (%DV)      		 627.5
      (13%)      		 627.5
      (13%)      		 627.5
      (13%)
      Magnesium (mg)
      (%DV)      		 32.1
      (8%)      		 32.1
      (8%)      		 32.1
      (8%)
      Phosphorus, P (mg)
      (%DV)      		 139.7
      (11%)      		 139.7
      (11%)      		 139.7
      (11%)
      Sodium (mg)
      (%DV)      		 682.4
      (28%)      		 682.4
      (28%)      		 682.4
      (28%)
      Zinc, Zn (mg)
      (%DV)      		 0.69
      (6%)      		 0.69
      (6%)      		 0.69
      (6%)
      Copper, Cu (mg)
      (%DV)      		 0.03
      (3%)      		 0.03
      (3%)      		 0.03
      (3%)
      Manganese (mg)
      (%DV)      		 0.21
      (9%)      		 0.21
      (9%)      		 0.21
      (9%)
      Selenium, Se (mcg)
      (%DV)      		 61.6
      (112%)      		 61.6
      (112%)      		 61.6
      (112%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 229 229 229
      Vitamin A, RAE (mcg)
      (%DV)      		 121.4
      (13%)      		 121.4
      (13%)      		 121.4
      (13%)
      Vitamin C (mg)
      (%DV)      		 0.23
      (0%)      		 0.23
      (0%)      		 0.23
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.19
      (16%)      		 0.19
      (16%)      		 0.19
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.2
      (16%)      		 0.2
      (16%)      		 0.2
      (16%)
      Niacin (B3) (mg)
      (%DV)      		 2.3
      (15%)      		 2.3
      (15%)      		 2.3
      (15%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.93
      (19%)      		 0.93
      (19%)      		 0.93
      (19%)
      Vitamin B6 (mg)
      (%DV)      		 0.25
      (15%)      		 0.25
      (15%)      		 0.25
      (15%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 13.7
      (3%)      		 13.7
      (3%)      		 13.7
      (3%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 13.7
      (3%)      		 13.7
      (3%)      		 13.7
      (3%)
      Folate DFE (mcg)
      (%)      		 13.7
      (3%)      		 13.7
      (3%)      		 13.7
      (3%)
      Choline (mg)
      (%DV)      		 36
      (7%)      		 36
      (7%)      		 36
      (7%)
      Vitamin B12 (mcg)
      (%DV)      		 0.5
      (21%)      		 0.5
      (21%)      		 0.5
      (21%)
      Retinol (mcg) 119.1
      		119.1
      		119.1
      Carotene, beta (mcg)
      (%RDA)      		 43.5
      (0%)      		 43.5
      (0%)      		 43.5
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin A, IU (IU) 469.5 469.5 469.5
      Lycopene (mcg) 0
      		0
      		0
      Lut + Zeaxanthin (mcg) 0
      		0
      		0
      Vitamin E (mg)
      (%DV)      		 0.66
      (4%)      		 0.66
      (4%)      		 0.66
      (4%)
      Vitamin D (mcg)
      (%DV)      		 0.23
      (1%)      		 0.23
      (1%)      		 0.23
      (1%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) 0.23
      		0.23
      		0.23
      Vitamin D (IU)
      (%DV)      		 4.6
      (1%)      		 4.6
      (1%)      		 4.6
      (1%)
      Vitamin K (mcg)
      (%DV)      		 5.5
      (5%)      		 5.5
      (5%)      		 5.5
      (5%)
      Vitamin K1 (mcg) 0
      		0
      		0
      Menaquinone-4 (K2) (mcg) 1.1
      		1.1
      		1.1
        Other
      Food # 1 2 3
      Weight (g) 229 229 229
      Water (g) 179.2
      		179.2
      		179.2
      Ash (g) 3
      		3
      		3
      Alcohol (g) 0
      		0
      		0
      Caffeine (mg) 0
      		0
      		0
      Theobromine (mg) 0
      		0
      		0
      PRAL score -7.72
      		-7.72
      		-7.72
        Carbohydrates
      Food # 1 2 3
      Weight (g) 229 229 229
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0
      		0
      		0
      Glucose (Dextrose) (g) 0.62
      		0.62
      		0.62
      Fructose (g) 0.71
      		0.71
      		0.71
      Lactose (g) 2.7
      		2.7
      		2.7
      Maltose (g) 0
      		0
      		0
      Galactose (g) 0
      		0
      		0
      Starch (g) 18
      		18
      		18
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 229 229 229
      Monounsaturated Fats (g) 2.83
      		2.83
      		2.83
      Polyunsaturated Fats (g) 1.566
      		1.566
      		1.566
      Omega 3s (g)
      (%AI)      		 0.204
      (13%)      		 0.204
      (13%)      		 0.204
      (13%)
      Omega 6s (g)
      (%AI)      		 1.23
      (7%)      		 1.23
      (7%)      		 1.23
      (7%)
      Omega 3 to Omega 6 Ratio 0.17
      		0.17
      		0.17
      Omega 6 to Omega 3 Ratio 6.03
      		6.03
      		6.03
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.195
      (12%)      		 0.195
      (12%)      		 0.195
      (12%)
      Eicosapentaenoic Acid (EPA) (g) 0.005
      		0.005
      		0.005
      Docosapentaenoic Acid (DPA) (g) 0.007
      		0.007
      		0.007
      Docosahexaenoic Acid (DHA) (g) 0
      		0
      		0
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		0
      		0
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 1.207
      		1.207
      		1.207
      gamma-Linolenic Acid (GLA) (g) 0.007
      		0.007
      		0.007
      c-c-n6-Eicosadienoic Acid (g) 0.005
      		0.005
      		0.005
      DHG-linolenic acid (DGLA) (g) 0.011
      		0.011
      		0.011
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0.199
      		0.199
      		0.199
      Caproic (6:0) (g) 0.156
      		0.156
      		0.156
      Caprylic Acid (8:0) (g) 0.098
      		0.098
      		0.098
      Capric Acid (10:0) (g) 0.25
      		0.25
      		0.25
      Lauric Acid (12:0) (g) 0.282
      		0.282
      		0.282
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.916
      		0.916
      		0.916
      Pentadecanoic Acid (15:0) (g) 0.098
      		0.098
      		0.098
      Palmitic Acid (16:0) (g) 2.874
      		2.874
      		2.874
      Margaric Acid (17:0) (g) 0.057
      		0.057
      		0.057
      Stearic Acid (18:0) (g) 1.058
      		1.058
      		1.058
      Arachidic Acid (20:0) (g) 0.021
      		0.021
      		0.021
      Behenic Acid (22:0) (g) 0.014
      		0.014
      		0.014
      Lignoceric Acid (24:0) (g) 0.005
      		0.005
      		0.005
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0.094
      		0.094
      		0.094
      Pentadecenoic Acid (15:1) (g) 0
      		0
      		0
      Palmitoleic Acid (16:1) (g) 0.181
      		0.181
      		0.181
      cis-Palmitoleic Acid (16:1 cis) (g) 0.153
      		0.153
      		0.153
      Heptadecenoic Acid (17:1) (g) 0.018
      		0.018
      		0.018
      Oleic Acid (18:1) (g) 2.508
      		2.508
      		2.508
      c-Oleic Acid (18:1 cis) (g) 2.306
      		2.306
      		2.306
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.03
      		0.03
      		0.03
      Docosenoic Acid (22:1) (g) 0.002
      		0.002
      		0.002
      c-Docosenoic Acid (22:1 c) (g) 0
      		0
      		0
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		0
      		0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.312
      		1.312
      		1.312
      Conjugated Linoleic Acid (CLAs) (g) 0.041
      		0.041
      		0.041
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.204
      		0.204
      		0.204
      Octadecatrienoic Acid (mixed) (g) 0
      		0
      		0
      Parinaric Acid (18:4) (g) 0.002
      		0.002
      		0.002
      Eicosatrienoic Acid (20:3) (g) 0.011
      		0.011
      		0.011
      Eicosatetraenoic Acid 20:4 (g) 0.016
      		0.016
      		0.016
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0.002
      		0.002
      		0.002
      Trans Fats  
      t-Polyenoic Fats (g) 0.064
      		0.064
      		0.064
      t-Monoenoic Fats (g) 0.229
      		0.229
      		0.229
      t-Palmitoleic Acid (16:1 t) (g) 0.025
      		0.025
      		0.025
      t-Oleic Acid (18:1 t) (g) 0.202
      		0.202
      		0.202
      t-Docosenoic Acid (22:1 t) (g) 0
      		0
      		0
      t-Octadecadienoic Acid (18:2 t) (g) 0.064
      		0.064
      		0.064
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 229 229 229
      Essential  
      Histidine (mg)
      (%RDI)      		 151
      (22%)      		 151
      (22%)      		 151
      (22%)
      Isoleucine (mg)
      (%RDI)      		 268
      (19%)      		 268
      (19%)      		 268
      (19%)
      Leucine (mg)
      (%RDI)      		 458
      (17%)      		 458
      (17%)      		 458
      (17%)
      Lysine (mg)
      (%RDI)      		 419
      (20%)      		 419
      (20%)      		 419
      (20%)
      Methionine (mg)
      (%RDI)      		 124
      (17%)      		 124
      (17%)      		 124
      (17%)
      Phenylalanine (mg)
      (%RDI)      		 275
      (31%)      		 275
      (31%)      		 275
      (31%)
      Threonine (mg)
      (%RDI)      		 224
      (21%)      		 224
      (21%)      		 224
      (21%)
      Tryptophan (mg)
      (%RDI)      		 78
      (28%)      		 78
      (28%)      		 78
      (28%)
      Valine (mg)
      (%RDI)      		 348
      (19%)      		 348
      (19%)      		 348
      (19%)
      Conditional  
      Arginine (mg) 197
      		197
      		197
      Cystine (mg)
      (%RDI)      		 48
      (17%)      		 48
      (17%)      		 48
      (17%)
      Glycine (mg) 133
      		133
      		133
      Proline (mg) 419
      		419
      		419
      Tyrosine (mg)
      (%RDI)      		 254
      (29%)      		 254
      (29%)      		 254
      (29%)
      Non-Essential  
      Alanine (mg) 183
      		183
      		183
      Aspartic acid (mg) 820
      		820
      		820
      Betaine (mg) 0.69
      		0.69
      		0.69
      Glutamic acid (mg) 1138
      		1138
      		1138
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 302
      		302
      		302
      Data Source
      Mashed Potatoes
      USDA Food Data Central Standard Release
      Mashed Potatoes
      USDA Food Data Central Standard Release
      Mashed Potatoes
      USDA Food Data Central Standard Release