How to Make Mashed Potatoes

Ingredient description Matched product Energy (calories)
1 Potato Potatoes · flesh and skin · raw - 1 Potato large (3" to 4-1/4" dia) 284 kcal
20ml Milk Milk · reduced fat · fluid · 2% milkfat · with added vitamin A and vitamin D - 20 g 10 kcal
10g Butter Butter · light · stick · with salt - 10 g 51 kcal
1 tsp Cornstarch Cornstarch - 1 tsp 10 kcal
4
Main Ingredients
1
Servings per recipe
402 g
Servings size
Amount per 382 g= 1 serving(s)
  • Energy (calories)：345kcal
    16%
  • Protein：7.79g
    15%
  • Fat：5.84g Why gray?
    13%
  • Carbohydrates：66.93g
    28%
Calorie breakdown
  • Protein: 6%
    22kcal
  • Fat: 15%
    52kcal
  • Carbohydrates: 78%
    270kcal
The chart shows the percentage of calories intake (energy) coming from the respective macronutrients (fats, protein and carbohydrates).
Omega 6 : Omega 3
1:1
20:1
2:1
Both fatty acids are essential, but nowadays the majority of western diets include excessive amounts of Omega 6 acid.

The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.

General

  • Energy
    16%
    355 kcal
  • Water
    12%
    315.04 g

Carbohydrates

  • Carbohydrate
    28%
    67.89 g
  • Fiber
    32%
    8.1 g
  • Sugars, total
    3.89 g
  • Starch
    56.97 g

Lipids

  • Total lipid (fat)
    13%
    6.24 g
  • Total polyunsaturated
    0.379 g
  • Omega 3 (n-3)
    0.118 g
  • Omega 6 (n-6)
    0.227 g
  • Total monounsaturated
    1.713 g
  • Total saturated
    as low as possible
    3.78 g
  • Total trans
    as low as possible
    0.017 g
  • Cholesterol
    as low as possible
    12 mg

Protein + aminoacids

  • Protein
    15%
    8.45 g
  • Tryptophan
    27%
    0.086 g
  • Threonine
    21%
    0.272 g
  • Isoleucine
    23%
    0.274 g
  • Leucine
    16%
    0.418 g
  • Lysine
    18%
    0.443 g
  • Methionine + Cystine
    19%
    0.225 g
  • Methionine
    0.132 g
  • Cystine
    0.093 g
  • Phenylalanine + Tyrosine
    25%
    0.537 g
  • Phenylalanine
    0.33 g
  • Tyrosine
    0.207 g
  • Valine
    27%
    0.416 g

Vitamins

  • Vitamin C
    97%
    72.7 mg
  • Folate, total
    60 µg
  • Folate, DFE
    60 µg DFE
  • Vitamin B-1 (Thiamin)
    28%
    0.304 mg
  • Vitamin B-2 (Riboflavin)
    15%
    0.162 mg
  • Vitamin B-3 (Niacin)
    28%
    3.91 mg
  • Vitamin B-5 (Pantothenic acid)
    23%
    1.163 mg
  • Vitamin B-6
    84%
    1.097 mg
  • Vitamin B-12 (Cobalamin)
    5%
    0.12 µg
  • Vitamin A
    9%
    215 IU
  • Vitamin E
    1%
    0.2 mg
  • Vitamin D
    2%
    14 IU
  • Vitamin K
    8%
    7.5 µg
  • Isoflavones, total
    0 mg

Minerals

  • Calcium, Ca
    7%
    73 mg
  • Magnesium, Mg
    28%
    88 mg
  • Phosphorus, P
    33%
    232 mg
  • Iron, Fe
    17%
    3 mg
  • Potassium, K
    34%
    1589 mg
  • Sodium, Na
    5%
    77 mg
  • Zinc, Zn
    15%
    1.19 mg
  • Copper, Cu
    45%
    0.401 mg
  • Selenium, Se
    3%
    1.8 µg
  • Manganese, Mn
    32%
    0.569 mg
Nutrition information is automatically calculated, so should only be used as an approximation.
NEVER MISS A RECIPE