Potassium
Potassium is a nutrient that helps to regulate blood pressure and plays a role in the contraction of your bones and muscles. It is also necessary for healthy digestion. A deficiency could result in abnormal heart beat, muscle cramps and weakness. Potatoes are high in potassium and are one of the best vegetable sources of the nutrient. A cup of instant potatoes contains 326 mg of potassium. Daily intake recommendations are 2,000 mg for both men and women.
Vitamin A
A cup of instant mashed potatoes contains 449 IU of vitamin A. This nutrient is vital for your immune system because it allows your body to produce white blood cells, which fight bacteria and viruses that make you sick. It also supports healthy vision, reproduction and cell division. Daily vitamin A intake recommendations are 2,310 IU for women and 3,000 IU for men.
Carbohydrates
Your body needs carbohydrates for fuel; with about 34 mg per cup, instant mashed potatoes can be a nutritious way to boost your energy. Potatoes are a starchy vegetable, which means they are a source of complex carbohydrates, which are digested slowly, providing consistent energy over the course of several hours rather than the quick boost and subsequent crash you get with simple carbohydrates like soda and candy. A lack of carbohydrates in your diet could leave you tired and weak, making it difficult to get a healthy amount of exercise, which could result in weight gain. Aim to get 45 to 65 percent of your daily calorie intake in the form of carbohydrates, or 225 to 325 g for a 2,000-calorie diet.
Fiber
Fiber is a nutrient that regulates digestion and healthy bowel function and can alleviate constipation. In addition, adequate fiber intake can help reduce your risk of heart disease, high cholesterol and diabetes. Fiber also offers appetite control because it digests slowly, which means you will feel full for longer periods of time when your meals are rich in fiber. A cup of instant mashed potatoes contains nearly 3 g of fiber. Men should aim for 30 to 38 g of fiber each day; women need 21 to 25 g daily.
Niacin
A cup of instant mashed potatoes contains about 2 mg of niacin. Niacin is one of the B vitamins and helps your body convert the food you eat into energy. It also plays a role in nervous system function and is important for healthy eyes, skin and hair. Liver function and hormone production within your body also rely on adequate intakes of niacin. Daily intake recommendations are 14 mg for women and 16 mg for men.
