Comparing Nutrients in 1 kilogram Pan Fried Frozen Hash Brown Potatoes VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	75.5% 2190kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	128% 41g	32g per day for Men 19-50 years
Omega 3	278% 4.45g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	162% 210g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	67% 48.6g	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	0% 0g	0.14% 0.1g	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	% 2.6g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 47.5g	g per day for Men 19-50 years
Fiber	84.2% 32g	287% 109g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.74mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	105% 1.36mg	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	40% 160μg	138% 550μg	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	74.4% 67mg	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	146% 22mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	1221% 11mg	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	67.5% 5.4mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	146% 4960mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	15% 560g	0.65% 24g	3700g per day for Men 19-50 years

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

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 36.3 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B9 and 10.9 times more Vitamin E than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 5 times more Sodium and 23.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.8 times more Calcium, 9.6 times more Copper, 6.9 times more Iron, 10 times more Magnesium, 12.1 times more Manganese, 6 times more Phosphorus, 1.4 times more Potassium, 4 times more Selenium and 8.7 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 44.5 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Energy, 4.5 times more Fat, 4.4 times more Saturated Fat, 5.6 times more Omega 6, 18 times more Sugars, 3.4 times more Fiber and 7.9 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.