Comparing Nutrients in 5 ounces Pan-fried Refrigerated Hash Brown Potatoes VS 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	12% 343kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	53% 29.7g	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	3.2% 0.038mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.3 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B1, 23.9 times more Vitamin B2 and 14.2 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 B3 per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Almonds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 25.7 times more Sodium and 21 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 26.8 times more Calcium, 10.3 times more Copper, 5 times more Iron, 8.7 times more Magnesium, 9.9 times more Manganese, 3.9 times more Phosphorus and 5.3 times more Zinc 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 Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 78.7 times more Omega 3 and 1.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.5 times more Energy, 5.1 times more Fat, 5.1 times more Saturated Fat, 6.3 times more Omega 6, 4.2 times more Sugars, 3 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 Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.