Potatoes, mashed, granules with milk, dry form
Category: Vegetables & Vegetable Products State: Dehydrated
Nutrition Highlights
Serving Size
Calories
714
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 622 (87.1%) |
| Protein | 87 (12.2%) |
| Fat | 20 (2.8%) |
| Total | 714 (100%) |
Serving: 1 cup [200g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 155 (77.7%) |
| Protein | 22 (10.9%) |
| Water | 13 (6.3%) |
| Ash | 8.0 (4.0%) |
| Fat | 2.2 (1.1%) |
| Total | 200 (100%) |
Serving: 1 cup [200g]
Benefits
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High in potassium which helps regulate blood pressure and heart function
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Contain vitamin B6 which helps convert food into energy and supports brain function
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Rich in fiber which aids digestion and prevents constipation
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Provide complex carbohydrates that release energy slowly keeping you full for long
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The milk added makes it a complete protein food providing essential amino acids
Risks
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High in carbohydrates and sodium. Mashed potatoes in dry granule form lack fiber and nutrients found in whole potatoes
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The milk powder added provides protein and calcium but also adds saturated fat and calories. The sodium content is high which can raise blood pressure over time with frequent consumption
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Being highly processed, mashed potato granules lack many of the vitamins, minerals and antioxidants found in whole potatoes. Vitamin and mineral loss occurs during processing and dehydration
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Frequent consumption could contribute to weight gain if not accounted for in overall diet due to the high calorie content from carbohydrates and fat
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May contain preservatives like sodium bisulfite which some people are sensitive to
Additional Information
Potatoes, mashed, dehydrated, granules with milk, dry form, offer several nutritional benefits while also presenting some potential risks. Let's explore these attributes in detail.
Nutritional Benefits:
1. Carbohydrates: Potatoes are a rich source of carbohydrates, providing energy to fuel various bodily functions. Carbohydrates are essential for physical activity, brain function, and overall vitality.
2. Dietary Fiber: Potatoes contain dietary fiber, which aids in digestion and promotes bowel regularity. Adequate fiber intake is associated with a reduced risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
3. Vitamins and Minerals: Potatoes are a good source of vitamins and minerals, including vitamin C, vitamin B6, potassium, and magnesium. Vitamin C is crucial for immune function and collagen synthesis, while vitamin B6 supports brain development and function. Potassium and magnesium are important for maintaining healthy blood pressure and promoting proper muscle function.
4. Protein: The addition of milk in the mashed potato granules provides a small amount of protein. Protein is essential for building and repairing tissues, supporting immune function, and producing enzymes and hormones.
Risks:
1. Sodium: Some commercially available mashed potato granules may contain added salt, which contributes to sodium intake. Excessive sodium consumption can increase the risk of high blood pressure and heart disease, especially in individuals who are sodium-sensitive. It is advisable to choose low-sodium options or prepare mashed potatoes from scratch to control sodium levels.
2. Additives and Preservatives: Packaged mashed potato granules may contain additives and preservatives to enhance flavor, texture, and shelf life. These additives can vary depending on the brand and may include artificial colors, flavors, or preservatives. While the specific risks associated with these additives are debated, some individuals may have sensitivities or allergic reactions to certain additives.
3. Nutrient Loss: Dehydrated mashed potatoes may undergo processing methods that can lead to nutrient loss. Heat and dehydration processes can reduce the vitamin and mineral content compared to fresh potatoes. However, essential nutrients like carbohydrates and dietary fiber remain relatively intact.
4. Limited Nutritional Variety: While mashed potatoes can be a part of a balanced diet, relying solely on dehydrated mashed potato granules may limit the variety of nutrients obtained from other food sources. It is important to consume a diverse range of foods to ensure adequate nutrient intake.
To maximize the nutritional benefits and minimize potential risks, consider the following tips:
- Read labels carefully to choose mashed potato granules with minimal sodium and additives.
- If possible, prepare mashed potatoes from fresh potatoes to retain the maximum nutrient content.
- Incorporate other nutrient-rich foods alongside mashed potatoes, such as lean proteins, vegetables, and fruits, to create a balanced meal.
- Be mindful of portion sizes to avoid excessive calorie intake, as mashed potatoes can be energy-dense.
In conclusion, mashed potato granules with milk, in their dehydrated and dry form, offer carbohydrates, dietary fiber, vitamins, minerals, and a small amount of protein. However, potential risks include sodium content, additives, nutrient loss during processing, and limited nutrient variety. By making informed choices and incorporating a variety of foods, mashed potatoes can be part of a healthy and balanced diet.