Comparing Nutrients in 100 calories Blanched Almonds VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 100 calories

• Blanched Almonds: 17g
• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g

Blanched Almonds have 2.4 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil having above average energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Blanched Almonds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	11% 14g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	0.66% 0.48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.26% 0.19g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.005g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.7% 0.032mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.08% 8.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.24% 1.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.03mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.75% 8.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	0.41% 4.13mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	4.9% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	6.95% 0.56mg	3.82% 0.31mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	3.15% 13.2mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	4.04% 0.093mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	7.2% 50.4mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.56% 21g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Pan-fried Refrigerated Hash Brown Potatoes:

• Blanched Almonds have 2.9 times more Vitamin B1, 5.8 times more Vitamin B2 and 5.8 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 7.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Pan-fried Refrigerated Hash Brown Potatoes:

• Blanched Almonds have 9.7 times more Calcium, 3.9 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.6 times more Potassium and 9.9 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 2.1 times more Fat, 2 times more Saturated Fat, 2.5 times more Omega 6, 1.6 times more Sugars and 2.7 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 479.7 times more Omega 3 and 4.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Energy and Fiber per 100 kcal.
• Both Blanched Almonds as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.