Comparing Nutrients in 14 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	33% 960kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	64% 83.4g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	26.6% 19.3g	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	2.46% 1.8g	0.055% 0.04g	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	% 2.42g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	23% 13g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	41.5% 0.54mg	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	NA	54.6% 218μg	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	12% 10.7mg	0% 0mg	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	44.5% 6.67mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	485% 4.36mg	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	36.7% 2.94mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	385% 8.86mg	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	69% 484mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	5.42% 201g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B1, 23.9 times more Vitamin B2 and 14.2 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 25.7 times more Sodium and 21 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26.8 times more Calcium, 10.3 times more Copper, 5 times more Iron, 8.7 times more Magnesium, 9.9 times more Manganese, 3.9 times more Phosphorus and 5.3 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dry Roasted Almonds have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 78.7 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 5.1 times more Fat, 5.1 times more Saturated Fat, 6.3 times more Omega 6, 4.2 times more Sugars, 3 times more Fiber and 6.5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.