Comparing Nutrients in 14 ounces Blanched Almonds VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Blanched Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	80.7% 2342kcal	36.3% 1052kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	23.4% 7.47g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	107% 139g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	8.16% 5.9g	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	2.85% 2.06g	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	% 0.12g	% 2.54g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 1.3g	g per day for Men 19-50 years
Fiber	103% 39.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	152% 85g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	144% 1.87mg	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	48.6% 194μg	16% 63.5μg	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	57.3% 51.6mg	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	628% 94mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	94% 937mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	129% 1.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	163% 13mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	42.6% 0.98mg	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	273% 1909mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	90% 1357mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	0.48% 18g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Hash Brown Potatoes:

• Blanched Almonds have 21.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B9 and 2375 times more Vitamin E than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Blanched Almonds as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Hash Brown Potatoes:

• Blanched Almonds have 16.9 times more Calcium, 3.5 times more Copper, 6 times more Iron, 7.7 times more Magnesium, 7.4 times more Manganese, 6.9 times more Phosphorus, 6.4 times more Selenium and 6.3 times more Zinc than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 18 times more Sodium and 10.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Home prepared Hash Brown Potatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.2 times more Energy, 4.2 times more Fat, 2.1 times more Saturated Fat, 2.8 times more Omega 6, 3.1 times more Sugars, 3.1 times more Fiber and 7.1 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 84.5 times more Omega 3 and 1.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.