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Comparing Nutrients in 1 kilogram Blanched AlmondsVS Pan Fried Frozen Hash Brown Potatoes

Macros Ratio

Protein Fat Carbs

Blanched Almonds
14%
75%
11%
Pan Fried Frozen Hash Brown Potatoes
5%
46%
49%
1 kg ▼

Macro Nutrients

203%5900kcal
Energy
75.5%2190kcal
5900 kcalvs2190 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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541%525g
Fat
119%116g
525 gvs116 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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124%39.5g
Saturated Fat
29%9.34g
39.5 gvs9.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.5%0.04g
Omega 3
278%4.45g
0.04 gvs4.45 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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727%124g
Omega 6
136%23g
124 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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144%187g
Carbohydrate
219%285g
187 gvs285 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
64%46.3g
Sugars
3.72%2.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
46.3 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
0%0g
≤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]
0 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.3g
Glucose
%2.6g
0.3 gvs2.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%44.6g
Sucrose
%0g
44.6 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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261%99g
Fiber
84.2%32g
99 gvs32 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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382%214g
Protein
47.3%26.5g
214 gvs26.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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159%1.9mg
Vitamin B1
112%1.34mg
Thiamine
1.9 mgvs1.34 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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547%7.1mg
Vitamin B2
25.4%0.33mg
Riboflavin
7.1 mgvs0.33 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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219%35mg
Vitamin B3
145%23mg
Niacin, nicotinic acid, niacinamide
35 mgvs23 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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62.8%3.14mg
Vitamin B5
115%5.74mg
Pantothenic acid
3.14 mgvs5.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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88.5%1.15mg
Vitamin B6
182%2.36mg
Pyridoxine
1.15 mgvs2.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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123%490μg
Vitamin B9
40%160μg
Folates and Folic Acid
490 μgvs160 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
74.4%67mg
Ascorbic acid
0 mgvs67 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1583%238mg
Vitamin E
146%22mg
Tocopherols and Tocotrienols
238 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
151%181μg
Phytomenadione or phylloquinone
0 μgvs181 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

236%2360mg
Calcium
17%170mg
2360 mgvs170 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1141%10.3mg
Copper
128%1.15mg
10.3 mgvs1.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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410%32.8mg
Iron
67.5%5.4mg
32.8 mgvs5.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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638%2680mg
Magnesium
66.7%280mg
2680 mgvs280 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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798%18.4mg
Manganese
80%1.84mg
18.4 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
687%4810mg
Phosphorus
113%790mg
4810 mgvs790 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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194%6590mg
Potassium
146%4960mg
6590 mgvs4960 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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58%32μg
Selenium
9.1%5μg
32 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.7%190mg
Sodium
10%150mg
190 mgvs150 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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270%29.7mg
Zinc
34.5%3.8mg
29.7 mgvs3.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.2%45g
Water
15%560g
45 gvs560 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Pan Fried Frozen Hash Brown Potatoes:
Comparing minerals per 1 kilogram for Blanched Almonds vs Pan Fried Frozen Hash Brown Potatoes:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: