BNI™ 049.21c: Potato flakes (USDA)

refBNI™ 49.21c: Potatoes, mashed, dehydrated, flakes without milk, dry form (USDA), 2012.

Potato flakes.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 8.3 33.2 9.4 20.0 70.8 17.7
Carbohydrate* 79.3 317.2 89.6 55.0 194.7 48.7
Sugar 3.4 13.6 3.8 < 10.0 < 35.4 < 8.9
Fat 0.4 3.6 1.0 25.0 88.5 9.8
Saturated fat 0.2 1.8 0.5 < 10.0 < 35.4 < 3.9
Fiber 6.6 - 22.0 17.7 - 5.3
Sodium 0.104 - 5.2 < 17.7 - < 0.354
Misc 8.6 - - - - 20.8
Total 100.0 354.0 100.0 100.0 354.0 100.0
kJul - 1481.1 - - 1481.1 -
(*) Carbohydrate recalculated to exclude insoluble fiber (estimated as 1/2 the fiber). To prevent double-counting, total grams only adds up insoluble fiber.
Nutritional balance (100g)
x (bad) Very low in protein
x (bad) Extremely high in carbohydrate
(good) Low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
(good) Adequate in fiber
(good) Very low in sodium
90% *
85% *
80% *
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% * *
15% * *
10% * * *
5%   * * *
mid p c f fb
max s sf na
5%   * *
10%
15%   
20%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 100.0 grams )
grams per serving = 100.0 grams
* * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * * * *
kcal per serving = 354.0 kcal
Balance simulation for this food (serving size = 100.0 grams ) Original BNI 49.21
Balanced 0.0 g fiber -
- 0.0 mg sodium -
Both reduce BNI to 49.21
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 87.1 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 87.1 kcal Reduce BNI to 24.60
Burn those kcal out doing… 1742 steps
or 29 minutes slow walking (~3.2km/h)
or 19 minutes fast walking (~5.6km/h)
or 9 minutes jogging (~8km/h)
or 18 minutes leisure cycling (<16km/h)
or 10 minutes swimming
or 8 minutes stair treadmill
Reduce kcal to 266.9 kcal per serving All reduce BNI to 24.60
266.9 kcal = energy for approximately 160 minutes (~ 2.7 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.