Homemade mashed potatoes with cream onion and garlic

Nutritional values in 3.5 oz. (100 grams)

Amount Unit

0g / 0oz 454g / 1lb

Homemade mashed potatoes with cream onion and garlic - nutritional values, calories

Energy	Protein	Carbs	Fats
108cal	1.99g	16.71g	3.89g

NUTRITIONAL SUMMARY

FOR

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Energy

108 cal

Protein

1.99 g

Carbs

16.71 g

- Sugar

1.48 g

- Added sugar

0 g

- Fiber

1.44 g

Fat

3.89 g

- Saturated fats

2.051 g

- Monounsaturated fats

0.904 g

- Polyunsaturated fats

0.193 g

- Cholesterol

11.765 mg

Water

76.42 ml

Caffeine

0 mg

Salt

0.28 g

Ash

0.95 g

Nutrient Density / 100 cal

Glycemic index

77

Glycemic load

13

Amount Per Serving
Calories
% Daily Value*
Total Fat
	Saturated Fat
	Trans Fat
Cholesterol
Sodium
Total Carbohydrate
	Dietary Fiber
	Total Sugars
	Includes
Protein

Calcium
Iron
Potassium
Vitamin D

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

INGREDIENTS: POTATOES (78%), CREAM 20% FAT (19%), ONION (1%), GARLIC (1%), SALT (1%).

VITAMINS

IN

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Vitamin C

6.299 mg

Thiamin (B1)

0.084 mg

Riboflavin (B2)

0.054 mg

Niacin (B3)

1.047 mg

Pantothenic acid (B5)

0.491 mg

Vitamin B6

0.231 mg

Folate DFE

7.617 DFE

Folic acid

0 µg

Cholin

14.027 mg

Vitamin B12

0.028 µg

Vitamin A

23.928 RAE

Retinol

23.33 µg

α-caroten

0 µg

β-caroten

8.215 µg

β-cryptoxanthine

0 µg

Lycopene

0 µg

Lutein

7.198 µg

Vitamin E

0.033 mg

Vitamin D

0.219 µg

Vitamin K

2.071 µg

MINERALS

IN

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Calcium

26.461 mg

Iron

0.271 mg

Magnesium

17.699 mg

Phosphorus

51.266 mg

Potassium

287.664 mg

Sodium

115.349 mg

Zinc

0.287 mg

Copper

0.136 mg

Manganese

0.128 mg

Selenium

1.297 µg

AMINO ACIDS & PROTEIN QUALITY

IN

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Alanine

0.062 g

Isoleucine

0.087 g

Leucine

0.132 g

Methionine

0.036 g

Valine

0.113 g

Phenylalanine

0.088 g

Tryptophan

0.036 g

Tyrosine

0.079 g

Cysteine

0.021 g

Serine

0.08 g

Threonine

0.076 g

Aspartic acid

0.375 g

Glutamic acid

0.352 g

Arginine

0.083 g

Histidine

0.045 g

Lysine

0.11 g

Glycine

0.056 g

Proline

0.112 g

Source of data: Native 2000KCAL database

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Occasionally, nutritional information on a product's label may be incomplete. In these cases, I directly contact the manufacturer for missing details. For example, I have reached out to manufacturers of protein supplements to obtain the amino acid profile when it wasn’t available on the packaging.

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Nutritional data is often derived directly from the product's label as provided by the manufacturer. However, this data can be simplified or rounded, which may lead to inaccuracies. When necessary, I review and correct this data based on more reliable sources. For instance, some mustard brands list "zero calories" due to small serving sizes, even though this is not always accurate.

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Many online nutrition services rely on national food databases for their data. At 2000KCAL, I source data from the following reliable databases:

USDA (USA): fdc.nal.usda.gov
FRIDA (Denmark): frida.fooddata.dk
NUTRIDATABAZE.CZ (Czech Republic): nutridatabaze.cz
MATVARETABELLEN.NO (Norway): matvaretabellen.no
NAEHRWERTDATEN.CH (Switzerland): naehrwertdaten.ch
SOKNARINGSINNEHALL.LIVSMEDELSVERKET.SE (Sweden): soknaringsinnehall.livsmedelsverket.se
CIQUAL (France): ciqual.anses.fr
BEDCA (Spain): bedca.net
NUTTAB (Australia): foodstandards.gov.au

While these databases are invaluable, the USDA is particularly noteworthy for its comprehensive and detailed data.

Glycemic Index

Glycemic index data is primarily sourced from the University of Sydney and peer-reviewed journal studies. In some cases, the values are averaged or median values are used, resulting in slight deviations from individual figures as published by the referenced sources.

Protein Quality

Where amino acid profiles are available, the quality of protein is assessed using reference patterns provided by the Report of a joint FAO/WHO/UNU Expert Consultation (1985: Geneva) and the Joint FAO/WHO/UNU Expert Consultation on Protein and Amino Acid Requirements in Human Nutrition (‎2002 : Geneva, Switzerland)‎, Food and Agriculture Organization of the United Nations, World Health Organization & United Nations University. (‎2007)‎. Protein and amino acid requirements in human nutrition : report of a joint FAO/WHO/UNU expert consultation. World Health Organization.

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Daily Values (DVs) are established by the FDA. I follow their recommendations for determining appropriate nutrient amounts.

Dietary Reference Values (DRVs) & Nutrient Reference Values (NRVs)

These are guided by European Food Safety Authority (EFSA), which provides essential nutrient intake levels to maintain overall health in the European Union. Please see the Summary of Dietary Reference Values