Nutritional Facts: Microwave Potato Avocado Sweet Onion Mash

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1 (213g)
potatoes
1/2 (101g)
avocados
1/2 (55g)
walla walla onions
1/2 teaspoon (2g)
garlic salt
Total 1 serving
Alanine (g) 0.1 0.1 0.0 0.0 0 0
Alcohol (g) 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.2 0.1 0.1 0.1 0 0
Ash (g) 2.3 1.6 0.2 0.1 4 4
Aspartic acid (g) 1.0 0.2 0.1 0.0 1 1
Beta-sitosterol n/a 76.4 n/a n/a 76 76
Caffeine (mg) 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 25.6 12.1 12.7 1.2 51 51
Calories 164.0 160.8 22.0 5.1 352 352
Calories (kj) 683.7 673.4 91.3 21.5 1,470 1,470
Campesterol n/a 5.0 n/a n/a 5 5
Carbohydrates (g) 37.2 8.6 5.1 1.1 52 52
Cholesterol (mg) 0.0 0.0 0.0 0.0 0 0
Copper (mg) 0.2 0.2 0.0 0.0 0 0
Cystine (g) 0.1 0.0 0.0 0.0 0 0
Dietary Fiber (g) 4.7 6.7 0.9 0.1 12 12
Folate (mcg) 34.1 81.4 10.5 0.7 127 127
Folate, DFE (mcg) 34.1 81.4 10.5 0.7 127 127
Folate, food (mcg) 34.1 81.4 10.5 0.7 127 127
Folic acid (mcg) 0.0 0.0 0.0 0.0 0 0
Fructose (g) 0.6 0.1 0.7 0.0 1 1
Galactose (g) 0.0 0.1 0.0 0.0 0 0
Glucose (dextrose) (g) 0.7 0.4 1.1 0.0 2 2
Glutamic acid (g) 0.7 0.3 0.1 0.1 1 1
Glycine (g) 0.1 0.1 0.0 0.0 0 0
Histidine (g) 0.1 0.0 0.0 0.0 0 0
Hydroxyproline n/a n/a n/a 0.0 0 0
Iron (mg) 1.7 0.6 0.1 0.1 2 2
Isoleucine (g) 0.1 0.1 0.0 0.0 0 0
Lactose (g) 0.0 0.0 0.0 0.0 0 0
Leucine (g) 0.2 0.1 0.0 0.0 0 0
Lysine (g) 0.2 0.1 0.0 0.0 0 0
Magnesium (mg) 49.0 29.1 5.5 1.2 85 85
Maltose (g) 0.0 0.0 0.0 0.0 0 0
Manganese (mg) 0.3 0.1 0.1 0.0 1 1
Methionine (g) 0.1 0.0 0.0 0.0 0 0
Monounsaturated Fat (g) 0.0 9.8 0.0 0.0 10 10
Niacin (mg) 2.2 1.7 0.1 0.0 4 4
Pantothenic acid (mg) 0.6 1.4 0.1 0.0 2 2
Phenylalanine (g) 0.2 0.1 0.0 0.0 0 0
Phosphorus (mg) 121.4 52.3 16.0 6.4 196 196
Phytosterols (mg) 10.7 n/a 8.3 0.1 19 19
Polyunsaturated Fat (g) 0.1 1.8 0.0 0.0 2 2
Potassium (mg) 896.7 487.4 80.3 18.5 1,483 1,483
Proline (g) 0.1 0.1 0.0 0.0 0 0
Protein (g) 4.3 2.0 0.6 0.3 7 7
Retinol (mcg) 0.0 0.0 0.0 0.0 0 0
Riboflavin (mg) 0.1 0.1 0.0 0.0 0 0
Saturated Fat (g) 0.1 2.1 0.0 0.0 2 2
Selenium (mcg) 0.6 0.4 0.3 0.4 2 2
Serine (g) 0.2 0.1 0.0 0.0 0 0
Sodium (mg) 12.8 7.0 2.2 0.9 23 23
Starch (g) 32.9 0.1 0.0 n/a 33 33
Stigmasterol n/a 2.0 n/a n/a 2 2
Sucrose (g) 0.4 0.1 0.5 0.0 1 1
Sugar (g) 1.7 0.7 2.3 0.0 5 5
Theobromine (mg) 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.2 0.1 0.0 0.0 0 0
Threonine (g) 0.1 0.1 0.0 0.0 0 0
Tocopherol, alpha (mg) 0.0 2.1 0.0 0.0 2 2
Tocopherol, beta (mg) 0.0 0.1 0.0 0.0 0 0
Tocopherol, delta (mg) 0.0 0.0 0.0 0.0 0 0
Tocopherol, gamma (mg) 0.0 0.3 0.0 0.0 0 0
Total Fat (g) 0.2 14.7 0.1 0.0 15 15
Trans-monoenoic Fat n/a n/a n/a 0.0 0 0
TransFatty acids n/a n/a n/a 0.0 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0 0
Tyrosine (g) 0.1 0.0 0.0 0.0 0 0
Valine (g) 0.2 0.1 0.0 0.0 0 0
Vitamin A, IU (IU) 4.3 146.7 1.1 0.0 152 152
Vitamin A, RAE (mcg) 0.0 7.0 0.0 0.0 7 7
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0 0
Vitamin B-6 (mg) 0.6 0.3 0.1 0.0 1 1
Vitamin C (mg) 42.0 10.1 4.1 0.0 56 56
Vitamin D (IU) 0.0 0.0 0.0 0.0 0 0
Water (g) 169.0 73.6 49.0 0.1 292 292
Zinc (mg) 0.6 0.6 0.1 0.0 1 1

Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

Return to Microwave Potato Avocado Sweet Onion Mash.