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Calorie and Nutrition Chart

This is a searchable collection of nutritional data on thousands of foods. Information  includes not only calories, fat, protein,  etc, but also vitamins, minerals, lipids, and amino acids. All the the nutritional data is based on the U.S. Department of Agriculture database for standard reference SR22. You can enter keywords to search for related foods.
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NDB number:11930
Food Description: Potatoes, mashed, prepared from flakes, without milk, whole milk and margarine

NutrirentUnitValue
Energykcal113
EnergykJ473
Waterg76.3
Proteing1.9
Total lipid (fat)g5.6
Cholesterolmg4
Carbohydrate, by differenceg15.02
Sugars, totalg0
Fiber, total dietaryg2.3
Ashg1.18
Calcium, Camg49
Sodium, Namg332
Magnesium, Mgmg18
Iron, Femg.22
Zinc, Znmg.18
Selenium, Semcg.5
Potassium, Kmg233
Copper, Cumg.016
Fluoride, Fmcg0
Phosphorus, Pmg56
Manganese, Mnmg.114
Vitamin C, total ascorbic acidmg9.7
Vitamin DIU0
Vitamin E (alpha-tocopherol)mg0
Vitamin B1 - thiaminemg.111
Vitamin B2 -Riboflavinmg.05
Vitamin B3 -Niacinmg.67
Vitamin B5 -Pantothenic acidmg.12
Vitamin B6mg.009
Folate, totalmcg7
Folic acidmcg0
Folate, foodmcg7
Folate, DFEmcg_DFE7
Vitamin B12mcg0
Vitamin A, IUIU220
Vitamin A, RAEmcg_RAE46
Retinolmcg42
Vitamin K (phylloquinone)mcg0
Carotene, betamcg48
Carotene, alphamcg0
Cryptoxanthin, betamcg0
Lycopenemcg0
Lutein + zeaxanthinmcg0
Choline, totalmg0
Fatty acids, total saturatedg1.46
4:0g.028
6:0g.015
8:0g.01
10:0g.022
12:0g.027
16:0g.799
18:0g.444
20:0g0
Fatty acids, total monounsaturatedg2.307
16:1 undifferentiatedg.022
18:1 undifferentiatedg2.274
20:1g0
22:1 undifferentiatedg0
Fatty acids, total polyunsaturatedg1.551
18:2 undifferentiatedg1.463
18:3 undifferentiatedg.088
18:4g0
20:4 undifferentiatedg0
20:5 n-3 (EPA)g0
22:5 n-3 (DPA)g0
22:6 n-3 (DHA)g0
Tryptophang.019
Threonineg.085
Isoleucineg.097
Leucineg.15
Lysineg.133
Methionineg.032
Cystineg.022
Phenylalanineg.09
Tyrosineg.082
Valineg.119
Arginineg.084
Histidineg.046
Alanineg.068
Aspartic acidg.294
Glutamic acidg.352
Glycineg.056
Prolineg.114
Serineg.088
Hydroxyprolineg0
Alcohol, ethylg0
Caffeinemg0
Theobrominemg0


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