Potatoes, mashed, home-prepared, whole milk and margarine added 170037

Nutrient	amount		RDI	%	ranking
10:0	0.009	G			1917
12:0	0.01	G			2120
13:0	0	G
14:0	0.034	G			3781
14:1	0	G
15:0	0.001	G			1617
15:1	0	G
16:0	0.393	G			4480
16:1	0.002	G			4998
17:0	0.002	G			2179
17:1	0.001	G			1400
18:0	0.256	G			3989
18:1	1.433	G			3653
18:2	0.806	G			2455
18:3	0.085	G			2466
18:4	0	G
20:0	0.009	G			1334
20:1	0.005	G			3182
20:2 n-6 c,c	0	G
20:3	0	G
20:4	0	G
20:5 n-3 (EPA)	0	G
22:0	0.004	G			1208
22:1	0	G
22:4	0	G
22:5 n-3 (DPA)	0	G
22:6 n-3 (DHA)	0	G
24:0	0.003	G			997
24:1 c	0	G
4:0	0.008	G			739
6:0	0.008	G			843
8:0	0.008	G			1020
Alanine	0.062	G			4362
Alcohol, ethyl	0	G
Arginine	0.083	G			4321
Ash	1.65	G			2368
Aspartic acid	0.409	G			3488
Betaine	0.2	MG			1779
Beta-sitosterol	12	MG			84
Caffeine	0	MG
Calcium, Ca	21	MG	1300	1.6%	3559
Campesterol	3	MG			82
Carbohydrate, by difference	16.94	G			2698
Carotene, alpha	0	UG
Carotene, beta	30	UG			1109
Cholesterol	1	MG			4047
Choline, total	13.5	MG	550	2.5%	2971
Copper, Cu	0.155	MG	0.9	17.2%	1786
Cryptoxanthin, beta	0	UG
Cystine	0.022	G			4096
Energy	113	KCAL			5297
Energy	474	kJ			5300
Fatty acids, total monounsaturated	1.44	G			3892
Fatty acids, total polyunsaturated	0.892	G			2866
Fatty acids, total saturated	0.745	G			4614
Fatty acids, total trans	0.517	G			447
Fiber, total dietary	1.5	G			2364
Fluoride, F	39	UG			126
Folate, DFE	9	UG			3235
Folate, total	9	UG			3485
Folic acid	0	UG
Fructose	0.24	G			833
Galactose	0	G
Glucose (dextrose)	0.3	G			939
Glutamic acid	0.361	G			4200
Glycine	0.055	G			4321
Histidine	0.048	G			4198
Iron, Fe	0.26	MG	18	1.4%	6447
Isoleucine	0.087	G			4215
Lactose	0.71	G			188
Leucine	0.136	G			4233
Lutein + zeaxanthin	7	UG			1656
Lycopene	0	UG
Lysine	0.132	G			4082
Magnesium, Mg	19	MG	420	4.5%	4210
Maltose	0	G
Manganese, Mn	0.113	MG	2.3	4.9%	2875
Methionine	0.037	G			4155
Niacin	1.174	MG	16	7.3%	4510
Pantothenic acid	0.476	MG	5	9.5%	2913
Phenylalanine	0.092	G			4215
Phosphorus, P	48	MG	1250	3.8%	5500
Phytosterols	19	MG			170
Potassium, K	326	MG	3400	9.6%	2094
Proline	0.102	G			4189
Protein	1.96	G			5879
Retinol	41	UG			883
Riboflavin	0.042	MG	1.3	3.2%	5834
Selenium, Se	0.8	UG	55	1.5%	5272
Serine	0.094	G			4201
Sodium, Na	333	MG	1500	22.2%	1929
Stigmasterol	2	MG			56
Sucrose	0.16	G			919
Sugars, total including NLEA	1.41	G			2854
Theobromine	0	MG
Thiamin	0.092	MG	1.2	7.7%	3087
Threonine	0.076	G			4246
Tocopherol, beta	0.02	MG			565
Tocopherol, delta	0.69	MG			242
Tocopherol, gamma	1.99	MG			342
Tocotrienol, alpha	0	MG
Tocotrienol, beta	0	MG
Tocotrienol, delta	0	MG
Tocotrienol, gamma	0	MG
Total lipid (fat)	4.2	G			4134
Tryptophan	0.03	G			4043
Tyrosine	0.08	G			4108
Valine	0.116	G			4203
Vitamin A, IU	187	IU			1875
Vitamin A, RAE	44	UG	900	4.9%	1294
Vitamin B-12	0.07	UG	2.4	2.9%	3977
Vitamin B-12, added	0	UG
Vitamin B-6	0.247	MG	1.7	14.5%	2684
Vitamin B-9 (Folate, food)	9	UG	400	2.3%	3008
Vitamin C	10.5	MG	90	11.7%	1106
Vitamin D (D2 + D3)	0.2	UG			999
Vitamin D (D2 + D3), International Units	7	IU			1096
Vitamin D3 (cholecalciferol)	0.2	UG			648
Vitamin E (alpha-tocopherol)	0.42	MG			2150
Vitamin E, added	0	MG	15	0%
Vitamin K (Dihydrophylloquinone)	0	UG
Vitamin K (Menaquinone-4)	0.1	UG			302
Vitamin K (phylloquinone)	6	UG			1075
Water	75.25	G			2166
Zinc, Zn	0.3	MG	11	2.7%	5549

(click on the chart to show RDI graph)

note: All nutrient measurements shown are per 100 grams (about 3 1/2 ounces) of the selected food item.