Comparing Nutrients in 5 ounces Blanched Almonds VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Blanched Almonds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	29% 836kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	21% 27g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	1.78% 1.3g	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	0.7% 0.51g	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	% 0.043g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	54% 30.3g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	28% 0.36mg	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	17.4% 69.5μg	NA	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	0% 0mg	7.7% 6.95mg	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	224% 33.7mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	33.5% 335mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	9.76% 0.088mg	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	58% 4.65mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	8.63% 0.2mg	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	97% 682mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	3% 110g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Refrigerated Hash Brown Potatoes:

• Blanched Almonds have 7.1 times more Vitamin B1, 32.3 times more Vitamin B2, 2 times more Vitamin B3 and 339.3 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 1.8 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Blanched Almonds as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Refrigerated Hash Brown Potatoes:

• Blanched Almonds have 39.3 times more Calcium, 16.6 times more Copper, 6.8 times more Iron, 14.1 times more Magnesium, 13.1 times more Manganese, 6.9 times more Phosphorus, 1.6 times more Potassium and 7.8 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 2.2 times more Sodium and 17.3 times more Water than Blanched Almonds.
• Both Blanched Almonds and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 7 times more Energy, 656.5 times more Fat, 5.1 times more Sugars, 5.5 times more Fiber and 12.2 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Blanched Almonds and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 5 oz.
• Both Blanched Almonds as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.