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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Blanched Almonds	Recommended Dietary Allowance
Energy	12% 343kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	0.35% 0.006g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	9.05% 6.56g	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% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	37% 14g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Blanched 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	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	12.5% 0.16mg	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	17.4% 69.5μg	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	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	33.5% 335mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	113% 2.6mg	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	24.7% 173mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 7.1 times more Vitamin B1, 14.2 times more Vitamin B2 and 14.1 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 Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Blanched 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 Blanched Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 4.1 times more Sodium and 11.2 times more Water than Blanched Almonds.
• While Blanched Almonds contain 23.6 times more Calcium, 9.6 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 8.2 times more Manganese, 3.9 times more Phosphorus and 4.7 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Blanched 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 196.8 times more Omega 3 and 1.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.4 times more Energy, 5.1 times more Fat, 4.9 times more Saturated Fat, 6 times more Omega 6, 4 times more Sugars, 2.8 times more Fiber and 6.6 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 Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.