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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Cashews	Recommended Dietary Allowance
Energy	83.4% 2420kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	286% 92g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	251% 327g	130g per day for Men 19-50 years
Sugars	16% 11.6g	69% 50g	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	6.2% 4.5g	NA	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	% 6.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	95% 36g	79% 30g	38g per day for Men 19-50 years
Protein	58% 32.4g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	197% 2.56mg	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	NA	173% 690μg	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	30% 27mg	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	112% 17mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Cashews	Recommended Dietary Allowance
Calcium	10% 100mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	2467% 22mg	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	93% 7.4mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	359% 8.26mg	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	174% 1220mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	509% 56mg	11mg per day for Men 19-50 years
Water	13.7% 506g	0.46% 17g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin E than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 7.4 times more Vitamin B1, 4 times more Vitamin B2, 1.7 times more Vitamin B5 and 1.8 times more Vitamin K than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Roasted Cashews have insufficient amounts of Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.2 times more Potassium and 4.8 times more Sodium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 4.5 times more Calcium, 20.7 times more Copper, 8.1 times more Iron, 8.1 times more Magnesium, 3.7 times more Manganese, 4 times more Phosphorus and 8.9 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 4.9 times more Omega 3 than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 2.4 times more Energy, 4.5 times more Fat, 11.4 times more Saturated Fat, 3.7 times more Omega 6, 4.3 times more Sugars and 4.7 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Roasted Cashews offer comparable quantities of Carbohydrate and Fiber per one kilogram.