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

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Almonds	Recommended Dietary Allowance
Energy	38% 1098kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	75% 98g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	27.2% 19.7g	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	2.8% 2.04g	0.69% 0.5g	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	% 2.77g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	43% 16.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50% 200μg	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	13.6% 12.2mg	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	51% 7.62mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	520% 4.68mg	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	42% 3.36mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	79% 553mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	129% 14mg	11mg per day for Men 19-50 years
Water	6.2% 229g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 77 times more Sodium and 11.5 times more Water than Almonds.
• While Almonds contain 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.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 262.3 times more Omega 3 and 1.6 times more Carbohydrate than Almonds.
• While Almonds contain 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.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.