What nutrients does mashed potatoes have?

Answer 1

An average (~5.3 oz) potato with the skin contains:

• 45% of the daily value for vitamin C
• 620 mg potassium, comparable to bananas, spinach and broccoli
• trace amounts of thiamin, riboflavin, folate, magnesium, phosphorous, iron and zinc
• all for only 110 calories and no fat.

The inside of the potato is where you find all your carbs, but the vitamins mentioned are almost all found in the skin. This is why you should keep the skins on when making mashed potatoes!

Potatoes are an excellent source of iodine, vitamin C, vitamin B6, and potassium. They're a very good source of manganese, fiber, niacin, folate, magnesium, and phosphorus. They're a good source of iron, copper, protein, thiamine, pantothenic acid, choline, riboflavin, and vitamin K. Potatoes also contain a variety of antioxidant phytochemicals including carotenoids, flavonoids, caffeic acid, and oxalic acid, as well as unique antioxidant tuber storage proteins, such as patatin. In fact, there are at least 60 different kinds of phytochemicals and vitamins in the skins and flesh of 100 wild and commercially grown potatoes. The phenolic content of red and Norkota potatoes rivals that of broccoli, spinach, and Brussels sprouts, and includes flavonoids with protective activity against cardiovascular disease, respiratory problems, and certain cancers. Potatoes also have high levels of folate, quercetin, and kukoamines, which can lower your blood pressure. They also contain campesterol, which prevents the absorption of "bad" LDL cholesterol, balances blood cholesterol levels, and displays anti-inflammatory properties, which may make it beneficial for Arthritis and cardiovascular diseases, among other health conditions.

A single medium baked potato contains 40% of your daily value of iodine, nearly 28% of your vitamin C, and 27% of the daily value for vitamin B6, nearly 27% of the daily value for potassium, and 19% of manganese. A single baked potato also provides you with over 15% the daily value for fiber, but remember the fiber in potatoes is mostly in their skin. If you want the cholesterol-lowering, colon cancer preventing, and bowel supportive effects of fiber, be sure to eat the potato's flavorful skin as well as its tender flesh. A medium-size baked potato provides 12% of the daily value for niacin, folate, magnesium, and phosphorus, and 10% of the daily value for iron and copper. It also supplies 9% of your daily need for protein, with just 8% of your daily calories. It provides 7% of the daily value of thiamine and pantothenic acid, 6% of the daily value of choline, 5% of the daily value of riboflavin and vitamin K, 4% of the daily value for zinc, and 3% of calcium. Potatoes are known for their carbohydrate content (12% of the daily value in a medium potato), which is mostly starch. A small but significant portion of this starch is resistant to digestion by enzymes in your stomach and small intestine, and it reaches the large intestine essentially intact. This resistant starch has similar health benefits as fiber: It provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers cholesterol and triglycerides, makes you feel full, and possibly even reduces fat storage. Cooking and then cooling potatoes significantly increases this resistant starch.

Answer 2

Significant quantities of of the B and C vitamins, fiber, several different minerals, and, of course, carbohydrates. Potatoes also contain carotenoids and polyphenols. See the related link below for more information.

Answer 3

A potato, with the skin still on, contains vitamin C, potassium, and B6. It also contains trace amounts of thiamine, riboflavin, folate, magnesium, phosphorous, iron, and zinc.

Answer 4

iron, carbohydrates, protein

Answer 5

Primarily carbohydrates.

Answer 6

vitamins and a very low amount of fat