Comparing Nutrients in 1 kilogram Roasted Almonds VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Roasted Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	206% 5980kcal	91% 2650kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	59% 19g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	211% 3.38g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	257% 43.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	270% 351g	130g per day for Men 19-50 years
Sugars	67% 48.6g	20.6% 15g	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	0.14% 0.1g	7.17% 5.2g	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	% 0.1g	% 6.4g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 3.3g	g per day for Men 19-50 years
Fiber	287% 109g	84.2% 32g	38g per day for Men 19-50 years
Protein	374% 210g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	64% 0.77mg	143% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	179% 8.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	363% 4.7mg	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	138% 550μg	40% 160μg	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	144% 130mg	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	1593% 239mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	268% 2680mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	326% 2.93mg	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	466% 37.3mg	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	107% 2.47mg	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	673% 4710mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	228% 3420mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Hash Brown Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Hash Brown Potatoes:

• 1 kilogram of Roasted Almonds has 36.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B9 and 2390 times more Vitamin E than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 2.2 times more Vitamin B1, 2.8 times more Vitamin B5, 3.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• 1 kilogram of Hash Brown Potatoes have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Hash Brown Potatoes:

• 1 kilogram of Roasted Almonds has 19.1 times more Calcium, 3.8 times more Copper, 6.8 times more Iron, 8 times more Magnesium, 9 times more Manganese, 6.7 times more Phosphorus, 1.2 times more Potassium, 4 times more Selenium and 7 times more Zinc than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 114 times more Sodium than Dry Roasted Almonds.
• 1 kilogram of Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.3 times more Energy, 4.2 times more Fat, 2.2 times more Saturated Fat, 3 times more Omega 6, 3.3 times more Sugars, 3.4 times more Fiber and 7 times more Protein than Hash Brown Potatoes.
• While 1 kg of Home prepared Hash Brown Potatoes contains 33.8 times more Omega 3 and 1.7 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3