Comparing Nutrients in 1 kilogram Acorns VS Pan-fried Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Acorns	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	133% 3870kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	NA	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	121% 20.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	261% 340g	130g per day for Men 19-50 years
Sugars	NA	16% 11.6g	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	NA	6.2% 4.5g	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	NA	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	95% 36g	38g per day for Men 19-50 years
Protein	110% 61.5g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	279% 3.63mg	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	218% 870μg	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	30% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	119% 1.07mg	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	99% 7.9mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	98% 2.25mg	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	113% 790mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	7.54% 279g	13.7% 506g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pan-fried Refrigerated Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Acorns has 4.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.7 times more Vitamin B3 and more Vitamin C than Raw Acorns.
• Both Acorns and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin C
• Both Raw Acorns as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Acorns has 4.1 times more Calcium, 5.8 times more Copper, 1.9 times more Magnesium and 5.9 times more Manganese than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.5 times more Phosphorus, 1.3 times more Potassium and more Sodium than Raw Acorns.
• Both Acorns and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Iron and Zinc per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.6 times more Energy, 2.3 times more Fat, 3.9 times more Saturated Fat, 2.2 times more Omega 6 and 1.9 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• Both Acorns and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Carbohydrate per one kilogram.