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Nutritional Data for 100 grams of POTATOES; MASHED, HOME-PREPARED, WHOLE MILK AND MARGARINE ADDED

Mean value per 100.00 grams edible part;  0.0% refuse 
Portions:  1/2 CUP = 105.00 gm, 1 CUP = 210.00 gm
35.5% Cals from fat, 7.2% Cals from protein, 57.3% Cals from carbs.

                                          Male    Female
Name                    Unit    Amount    %RDA     %RDA
Food energy             KCal:  106.000     3.7%     4.8%
Protein                 Gms :    1.880     3.0%     3.8%
Total lipid (fat)       Gms :    4.230     4.4%     5.8%
Carbohydrate, by diff.  Gms :   16.710     3.6%     5.0%
Total saturated fat     Gms :    1.035     3.2%     4.2%
Ttl monounsaturated fat Gms :    1.770
Ttl polyunsaturated fat Gms :    1.210
Cholesterol             Mg  :    2.000     0.7%     0.7%
Sodium                  Mg  :  295.000    59.0%    59.0%
Total dietary fiber     Gms :    2.000     8.0%     8.0%
Vitamin A               Re  :   20.000     2.0%     2.5%
Vitamin A               IU  :  169.000
Ascorbic acid           Mg  :    6.100    10.2%    10.2%
Thiamin                 Mg  :    0.084     5.6%     7.6%
Riboflavin              Mg  :    0.040     2.4%     3.1%
Niacin                  Mg  :    1.079     5.7%     7.2%
Vitamin B6              Mg  :    0.224    11.2%    14.0%
Folacin                 Mcg :    7.900     4.0%     4.4%
Vitamin B12             Mcg :    0.000     0.0%     0.0%
Potassium               Mg  :  289.000    14.4%    14.4%
Calcium                 Mg  :   26.000     3.2%     3.2%
Phosphorus              Mg  :   46.000     5.8%     5.8%
Magnesium               Mg  :   18.000     5.1%     6.4%
Iron                    Mg  :    0.260     2.6%     1.7%
Zinc                    Mg  :    0.270     1.8%     2.2%
Pantothenic acid        Mg  :    0.570    11.4%    11.4%
Copper                  Mg  :    0.137     6.9%     6.9%
Manganese               Mg  :    0.114     3.3%     3.3%
Ash                     Gms :    1.430
Water                   Gms :   76.260
Food energy             KJ  :  443.000
Butyric acid   (4:0)    Gms :    0.015
Capriic acid   (6:0)    Gms :    0.009
Caprylic acid  (8:0)    Gms :    0.005
Capric acid   (10:0)    Gms :    0.012
Lauric acid   (12:0)    Gms :    0.016
Myristic acid (14:0)    Gms :    0.057
Palmitic acid (16:0)    Gms :    0.580
Stearic acid  (18:0)    Gms :    0.329
Palmitoleic acid(16:1)  Gms :    0.011
Oleic acid      (18:1)  Gms :    1.751
Linoleic acid (18:2/n6) Gms :    1.145    17.9%    23.4%
Linolenic acid(18:3/n3) Gms :    0.066     4.1%     5.5%
Histidine               Gms :    0.044     4.6%     5.8%
Isoleucine              Gms :    0.087    11.0%    13.8%
Leucine                 Gms :    0.132    11.9%    15.0%
Lysine                  Gms :    0.124    13.1%    16.3%
Methionine              Gms :    0.035
Cystine                 Gms :    0.023
Methionine+Cystine      Gms :    0.058     5.6%     7.1%
Phenylalanine           Gms :    0.086
Tyrosine                Gms :    0.076
Phenylalanine+Tyrosine  Gms :    0.162    14.6%    18.4%
Threonine               Gms :    0.073    13.3%     8.3%
Tryptophan              Gms :    0.029    10.4%    13.2%
Valine                  Gms :    0.112    14.2%    17.8%
Arginine                Gms :    0.082
Alanine                 Gms :    0.060
Aspartic acid           Gms :    0.380
Glutamic acid           Gms :    0.338
Glycine                 Gms :    0.052
@Y:    0.098
Serine                  Gms :    0.088
Protein Score: 100, 43% ideal. EAA score: 1.55. 
Limiting Amino Acid: Histidine      


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