Seaweed, spirulina, raw
USDA SR Legacy · 769.2 g
41.8 g more than your starting foodCompare these foodsVegetables · Nutrition facts
Potatoes, Mashed, Ready-to-Eat
106 calories and 2 g of protein per 100 g. Reported fiber: 1.9 g.
Know what you’re comparing.
Potatoes, mashed, ready-to-eat
- Source category
- Vegetables and Vegetable Products
- Nutrition basis
- Per 100 g
- Source record
- USDA FDC 169768
- Publication date
- Apr 2019
On a 100 g basis, this record has more protein than 46% of 1,428 other complete vegetables profiles.
Compare with another foodThe source matters
SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.
Read about this datasetYour portion, your numbers
243calories
in 229 g| Nutrient | Amount | Daily value |
|---|---|---|
| Protein | 4.5 g | — |
| Carbohydrate | 30.4 g | 11% |
| Fat | 11.5 g | 15% |
| Fiber | 4.4 g | 16% |
| Total sugars | 4 g | — |
| Sodium | 682 mg | 30% |
| Saturated fat | 6 g | 30% |
| Potassium | 627 mg | 13% |
| Calcium | 78 mg | 6% |
| Iron | 0.62 mg | 3% |
| Magnesium | 32 mg | 8% |
| Vitamin C | 0.2 mg | 0% |
| Vitamin D | 0.2 µg | 1% |
Estimated energy from macros
Protein 7%Carbs 50%Fat 42%
Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.
Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.
Explore a different choice
Explore vegetablesWhat else fits your plate?
Same broad food category
This food: 3.7 g protein in 188.7 g. Choices below have more on this basis.
Cowpeas, leafy tips, cooked, boiled, drained, without salt
USDA SR Legacy · 909.1 g
38.7 g more than your starting foodCompare these foodsCowpeas, leafy tips, cooked, boiled, drained, with salt
USDA SR Legacy · 909.1 g
38.7 g more than your starting foodCompare these foodsSeaweed, spirulina, dried
USDA SR Legacy · 69 g
35.9 g more than your starting foodCompare these foodsBalsam-pear (bitter gourd), leafy tips, raw
USDA SR Legacy · 666.7 g
31.6 g more than your starting foodCompare these foodsAlfalfa seeds, sprouted, raw
USDA SR Legacy · 869.6 g
31 g more than your starting foodCompare these foodsThese are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.
Reported variation in the reference data
A food is more than one number.
Where the source reports a minimum and maximum, you can see that range alongside the displayed value.
| Nutrient | Displayed value | Reported minimum | Reported maximum | Data points |
|---|---|---|---|---|
| WaterPer 100 g | 78.27 g | 77.44 g | 79.31 g | 9 |
| ProteinPer 100 g | 1.97 g | 1.62 g | 2.25 g | 9 |
| Total lipid (fat)Per 100 g | 5.01 g | 2.54 g | 6.22 g | 9 |
| AshPer 100 g | 1.46 g | 1.3 g | 1.7 g | 9 |
| Fiber, total dietaryPer 100 g | 1.9 g | 1.8 g | 2 g | 5 |
| Sugars, TotalPer 100 g | 1.76 g | 1.55 g | 1.98 g | 4 |
| GlucosePer 100 g | 0.27 g | 0.18 g | 0.35 g | 4 |
| FructosePer 100 g | 0.31 g | 0.28 g | 0.36 g | 4 |
These are source-reported summary fields, not a predicted range for your particular food or a statistical confidence interval.
All 136 reported nutrient values Per 100 g
| Nutrient | Amount | USDA identifier |
|---|---|---|
| Water | 78.27 g | 1051 |
| Energy | 106 kcal | 1008 |
| Energy | 444 kj | 1062 |
| Protein | 1.97 g | 1003 |
| Total lipid (fat) | 5.01 g | 1004 |
| Ash | 1.46 g | 1007 |
| Carbohydrate, by difference | 13.29 g | 1005 |
| Fiber, total dietary | 1.9 g | 1079 |
| Sugars, Total | 1.76 g | 2000 |
| Sucrose | 0 g | 1010 |
| Glucose | 0.27 g | 1011 |
| Fructose | 0.31 g | 1012 |
| Lactose | 1.17 g | 1013 |
| Maltose | 0 g | 1014 |
| Galactose | 0 g | 1075 |
| Starch | 7.84 g | 1009 |
| Calcium, Ca | 34 mg | 1087 |
| Iron, Fe | 0.27 mg | 1089 |
| Magnesium, Mg | 14 mg | 1090 |
| Phosphorus, P | 61 mg | 1091 |
| Potassium, K | 274 mg | 1092 |
| Sodium, Na | 298 mg | 1093 |
| Zinc, Zn | 0.3 mg | 1095 |
| Copper, Cu | 0.011 mg | 1098 |
| Manganese, Mn | 0.091 mg | 1101 |
| Selenium, Se | 26.9 µg | 1103 |
| Vitamin C, total ascorbic acid | 0.1 mg | 1162 |
| Thiamin | 0.085 mg | 1165 |
| Riboflavin | 0.088 mg | 1166 |
| Niacin | 1.02 mg | 1167 |
| Pantothenic acid | 0.405 mg | 1170 |
| Vitamin B-6 | 0.109 mg | 1175 |
| Folate, total | 6 µg | 1177 |
| Folic acid | 0 µg | 1186 |
| Folate, food | 6 µg | 1187 |
| Folate, DFE | 6 µg | 1190 |
| Choline, total | 15.7 mg | 1180 |
| Betaine | 0.3 mg | 1198 |
| Vitamin B-12 | 0.22 µg | 1178 |
| Vitamin B-12, added | 0 µg | 1246 |
| Vitamin A, RAE | 53 µg | 1106 |
| Retinol | 52 µg | 1105 |
| Carotene, beta | 19 µg | 1107 |
| Carotene, alpha | 0 µg | 1108 |
| Cryptoxanthin, beta | 0 µg | 1120 |
| Vitamin A, IU | 205 iu | 1104 |
| Lycopene | 0 µg | 1122 |
| Lutein + zeaxanthin | 0 µg | 1123 |
| Vitamin E (alpha-tocopherol) | 0.29 mg | 1109 |
| Vitamin E, added | 0 mg | 1242 |
| Tocopherol, beta | 0.01 mg | 1125 |
| Tocopherol, gamma | 0.92 mg | 1126 |
| Tocopherol, delta | 0.32 mg | 1127 |
| Tocotrienol, alpha | 0 mg | 1128 |
| Tocotrienol, beta | 0 mg | 1129 |
| Tocotrienol, gamma | 0 mg | 1130 |
| Tocotrienol, delta | 0 mg | 1131 |
| Vitamin D (D2 + D3), International Units | 2 iu | 1110 |
| Vitamin D (D2 + D3) | 0.1 µg | 1114 |
| Vitamin D3 (cholecalciferol) | 0.1 µg | 1112 |
| Vitamin K (phylloquinone) | 2.4 µg | 1185 |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 1184 |
| Vitamin K (Menaquinone-4) | 0.5 µg | 1183 |
| Fatty acids, total saturated | 2.632 g | 1258 |
| SFA 4:0 | 0.087 g | 1259 |
| SFA 6:0 | 0.068 g | 1260 |
| SFA 8:0 | 0.043 g | 1261 |
| SFA 10:0 | 0.109 g | 1262 |
| SFA 12:0 | 0.123 g | 1263 |
| SFA 14:0 | 0.4 g | 1264 |
| SFA 15:0 | 0.043 g | 1299 |
| SFA 16:0 | 1.255 g | 1265 |
| SFA 17:0 | 0.025 g | 1300 |
| SFA 18:0 | 0.462 g | 1266 |
| SFA 20:0 | 0.009 g | 1267 |
| SFA 22:0 | 0.006 g | 1273 |
| SFA 24:0 | 0.002 g | 1301 |
| Fatty acids, total monounsaturated | 1.236 g | 1292 |
| MUFA 14:1 | 0.041 g | 1274 |
| MUFA 15:1 | 0 g | 1333 |
| MUFA 16:1 | 0.079 g | 1275 |
| MUFA 16:1 c | 0.067 g | 1314 |
| MUFA 17:1 | 0.008 g | 1323 |
| MUFA 18:1 | 1.095 g | 1268 |
| MUFA 18:1 c | 1.007 g | 1315 |
| MUFA 20:1 | 0.013 g | 1277 |
| MUFA 22:1 | 0.001 g | 1279 |
| MUFA 22:1 c | 0 g | 1317 |
| MUFA 24:1 c | 0 g | 1312 |
| Fatty acids, total polyunsaturated | 0.684 g | 1293 |
| PUFA 18:2 | 0.573 g | 1269 |
| PUFA 18:2 n-6 c,c | 0.527 g | 1316 |
| PUFA 18:2 CLAs | 0.018 g | 1311 |
| PUFA 18:3 | 0.089 g | 1270 |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.085 g | 1404 |
| PUFA 18:3 n-6 c,c,c | 0.003 g | 1321 |
| PUFA 18:3i | 0 g | 1409 |
| PUFA 18:4 | 0.001 g | 1276 |
| PUFA 20:2 n-6 c,c | 0.002 g | 1313 |
| PUFA 20:3 | 0.005 g | 1325 |
| PUFA 20:3 n-3 | 0 g | 1405 |
| PUFA 20:4 n-6 | 0.005 g | 1406 |
| PUFA 20:4 | 0.007 g | 1271 |
| PUFA 20:5 n-3 (EPA) | 0.002 g | 1278 |
| PUFA 22:4 | 0.001 g | 1411 |
| PUFA 22:5 n-3 (DPA) | 0.003 g | 1280 |
| PUFA 22:6 n-3 (DHA) | 0 g | 1272 |
| Fatty acids, total trans | 0.128 g | 1257 |
| Fatty acids, total trans-monoenoic | 0.1 g | 1329 |
| TFA 16:1 t | 0.011 g | 1303 |
| TFA 18:1 t | 0.088 g | 1304 |
| TFA 22:1 t | 0 g | 1305 |
| TFA 18:2 t not further defined | 0.028 g | 1306 |
| Fatty acids, total trans-polyenoic | 0.028 g | 1331 |
| Cholesterol | 13 mg | 1253 |
| Tryptophan | 0.034 g | 1210 |
| Threonine | 0.098 g | 1211 |
| Isoleucine | 0.117 g | 1212 |
| Leucine | 0.2 g | 1213 |
| Lysine | 0.183 g | 1214 |
| Methionine | 0.054 g | 1215 |
| Cystine | 0.021 g | 1216 |
| Phenylalanine | 0.12 g | 1217 |
| Tyrosine | 0.111 g | 1218 |
| Valine | 0.152 g | 1219 |
| Arginine | 0.086 g | 1220 |
| Histidine | 0.066 g | 1221 |
| Alanine | 0.08 g | 1222 |
| Aspartic acid | 0.358 g | 1223 |
| Glutamic acid | 0.497 g | 1224 |
| Glycine | 0.058 g | 1225 |
| Proline | 0.183 g | 1226 |
| Serine | 0.132 g | 1227 |
| Alcohol, ethyl | 0 g | 1018 |
| Caffeine | 0 mg | 1057 |
| Theobromine | 0 mg | 1058 |
Related reference foods.
Explore more records in the same food group. Preparation and ingredients can change the numbers.
Potatoes, Mashed, Home-Prepared, Whole Milk and Margarine AddedUSDA SR Legacy · Apr 2019Potatoes, Mashed, Prepared From Granules, Whole Milk and MargarineUSDA SR Legacy · Apr 2019Potatoes, Microwaved, Cooked in Skin, Flesh and Skin, without SaltUSDA SR Legacy · Apr 2019Potatoes, Microwaved, Cooked in SkinUSDA SR Legacy · Apr 2019