Comparing Nutrients in 500 calories Pan-fried Refrigerated Hash Brown Potatoes VS Roasted Almonds

Weight per 500 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 207g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.5 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 500 calories - Pan-fried Refrigerated Hash Brown Potatoes or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	5.6% 4.06g	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	1.3% 0.93g	0.012% 0.008g	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	% 1.26g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	19.6% 7.44g	24% 9.1g	38g per day for Men 19-50 years
Protein	12% 6.7g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.95% 0.1mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	8.75% 0.11mg	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	11.5% 46μg	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	6.2% 5.58mg	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	23% 3.47mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.7% 40.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	102% 0.92mg	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	19% 1.53mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	81% 1.87mg	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	36% 252mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 6.6 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2 and 5.8 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 Dry Roasted Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.4 times more Potassium and 63.4 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.8 times more Calcium, 4.2 times more Copper, 2 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 500 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 194.5 times more Omega 3 and 4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fat, 2.1 times more Saturated Fat, 2.5 times more Omega 6, 1.7 times more Sugars and 2.6 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dry Roasted Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.