United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  31036, Potatoes, mashed, ready-to-eat
heading Nutrient Unit
Value per 100 g

cup 229 g

container 700 g
Proximates Water g 78.27 179.24 547.89
Proximates Energy kcal 106 243 742
Proximates Protein g 1.97 4.51 13.79
Proximates Total lipid (fat) g 5.01 11.47 35.07
Proximates Carbohydrate, by difference g 13.29 30.43 93.03
Proximates Fiber, total dietary g 1.9 4.4 13.3
Proximates Sugars, total g 1.76 4.03 12.32
Minerals Calcium, Ca mg 34 78 238
Minerals Iron, Fe mg 0.27 0.62 1.89
Minerals Magnesium, Mg mg 14 32 98
Minerals Phosphorus, P mg 61 140 427
Minerals Potassium, K mg 274 627 1918
Minerals Sodium, Na mg 298 682 2086
Minerals Zinc, Zn mg 0.30 0.69 2.10
Vitamins Vitamin C, total ascorbic acid mg 0.1 0.2 0.7
Vitamins Thiamin mg 0.085 0.195 0.595
Vitamins Riboflavin mg 0.088 0.202 0.616
Vitamins Niacin mg 1.020 2.336 7.140
Vitamins Vitamin B-6 mg 0.109 0.250 0.763
Vitamins Folate, DFE µg 6 14 42
Vitamins Vitamin B-12 µg 0.22 0.50 1.54
Vitamins Vitamin A, RAE µg 53 121 371
Vitamins Vitamin A, IU IU 205 469 1435
Vitamins Vitamin E (alpha-tocopherol) mg 0.29 0.66 2.03
Vitamins Vitamin D (D2 + D3) µg 0.1 0.2 0.7
Vitamins Vitamin D IU 2 5 14
Vitamins Vitamin K (phylloquinone) µg 2.4 5.5 16.8
Lipids Fatty acids, total saturated g 2.632 6.027 18.424
Lipids Fatty acids, total monounsaturated g 1.236 2.830 8.652
Lipids Fatty acids, total polyunsaturated g 0.684 1.566 4.788
Lipids Fatty acids, total trans g 0.128 0.293 0.896
Lipids Cholesterol mg 13 30 91
Other Caffeine mg 0 0 0