United States Department of Agriculture
Agricultural Research Service

National Nutrient Database for Standard Reference Legacy Release
Try FoodData Central Basic Report:  11371, Potatoes, mashed, home-prepared, whole milk and margarine added a 
heading Nutrient Unit
Value per 100 g

cup 210 g
Proximates Water g 75.25 158.03
Proximates Energy kcal 113 237
Proximates Protein g 1.96 4.12
Proximates Total lipid (fat) g 4.20 8.82
Proximates Carbohydrate, by difference g 16.94 35.57
Proximates Fiber, total dietary g 1.5 3.1
Proximates Sugars, total g 1.41 2.96
Minerals Calcium, Ca mg 21 44
Minerals Iron, Fe mg 0.26 0.55
Minerals Magnesium, Mg mg 19 40
Minerals Phosphorus, P mg 48 101
Minerals Potassium, K mg 326 685
Minerals Sodium, Na mg 333 699
Minerals Zinc, Zn mg 0.30 0.63
Vitamins Vitamin C, total ascorbic acid mg 10.5 22.1
Vitamins Thiamin mg 0.092 0.193
Vitamins Riboflavin mg 0.042 0.088
Vitamins Niacin mg 1.174 2.465
Vitamins Vitamin B-6 mg 0.247 0.519
Vitamins Folate, DFE µg 9 19
Vitamins Vitamin B-12 µg 0.07 0.15
Vitamins Vitamin A, RAE µg 44 92
Vitamins Vitamin A, IU IU 187 393
Vitamins Vitamin E (alpha-tocopherol) mg 0.42 0.88
Vitamins Vitamin D (D2 + D3) µg 0.2 0.4
Vitamins Vitamin D IU 7 15
Vitamins Vitamin K (phylloquinone) µg 6.0 12.6
Lipids Fatty acids, total saturated g 0.745 1.564
Lipids Fatty acids, total monounsaturated g 1.440 3.024
Lipids Fatty acids, total polyunsaturated g 0.892 1.873
Lipids Fatty acids, total trans g 0.517 1.086
Lipids Cholesterol mg 1 2
Other Caffeine mg 0 0

Footnotes
a  Recipe: Potatoes, 80%; whole milk, 14%; margarine, 5%; and salt, 1%.