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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Almonds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	200% 5790kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	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	166% 216g	261% 340g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	% 6.1g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 0g	g per day for Men 19-50 years
Fiber	329% 125g	95% 36g	38g per day for Men 19-50 years
Protein	378% 212g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	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	171% 2.05mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	279% 3.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1709% 256mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	269% 2690mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	98% 2.25mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	13.7% 506g	3700g per day for Men 19-50 years

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

• Almonds have 7.6 times more Vitamin B1, 22.8 times more Vitamin B2 and 15.3 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 1.6 times more Vitamin B5, 2.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B3 per 1 kg.
• Both Almonds as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Almonds have 26.9 times more Calcium, 9.6 times more Copper, 5 times more Iron, 8.4 times more Magnesium, 9.7 times more Manganese, 3.9 times more Phosphorus and 5 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 77 times more Sodium and 11.5 times more Water than Almonds.
• Both Almonds and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.4 times more Energy, 4.8 times more Fat, 4.7 times more Saturated Fat, 6 times more Omega 6, 3.8 times more Sugars, 3.5 times more Fiber and 6.5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 262.3 times more Omega 3 and 1.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.