Comparing Nutrients in 5 ounces 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	12% 343kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	8.5% 6.17g	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	0.88% 0.64g	0.22% 0.16g	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	% 0.86g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	53.5% 30g	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	3.2% 0.038mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	15.6% 62.4μg	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	4.25% 3.83mg	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	16% 2.4mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	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	1.4% 14mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	162% 1.46mg	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	13% 1.05mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.7% 173mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	NA	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.