Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown Potatoes VS Almonds

Weight per 300 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 124g
• Almonds: 51.8g

Almonds have 2.4 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is very high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

Which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2% 1.44g	3.1% 2.25g	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	0.77% 0.56g	0.079% 0.057g	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	% 0.76g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	17% 6.48g	38g per day for Men 19-50 years
Protein	7.17% 4g	19.6% 11g	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	2.8% 0.033mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.7% 22.8μg	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	3.7% 3.35mg	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	14% 2.1mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.2% 24.3μg	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	1.24% 12.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	59.4% 0.53mg	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	11.5% 0.92mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.6% 151mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.1 times more Vitamin B3, 3.7 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 3.2 times more Vitamin B1, 9.5 times more Vitamin B2 and 6.4 times more Vitamin E 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 Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.3 times more Potassium and 184.2 times more Sodium than Almonds.
• While Almonds contain 11.2 times more Calcium, 4 times more Copper, 2.1 times more Iron, 3.5 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus and 2.1 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 627.6 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Fat, 2 times more Saturated Fat, 2.5 times more Omega 6, 1.6 times more Sugars, 1.5 times more Fiber and 2.7 times more Protein 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 Energy per 300 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.