Comparing Nutrients in 7 ounces Blanched Almonds VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Blanched Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	40.4% 1171kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	51% 8.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	4.08% 2.96g	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	1.42% 1.03g	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	% 0.06g	% 1.27g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.65g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	76% 42.5g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	72% 0.94mg	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	24.3% 97μg	7.94% 31.8μg	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	28.7% 25.8mg	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	314% 47mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	47% 468mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	64.6% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	81.4% 6.5mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	21.3% 0.49mg	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	136% 955mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Hash Brown Potatoes:

• Blanched Almonds have 21.5 times more Vitamin B2, 1.5 times more Vitamin B3, 3.1 times more Vitamin B9 and 2375 times more Vitamin E than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 2.8 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Home prepared Hash Brown Potatoes have similar amounts of Vitamin B1 per 7 oz.
• Both Blanched Almonds as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Hash Brown Potatoes:

• Blanched Almonds have 16.9 times more Calcium, 3.5 times more Copper, 6 times more Iron, 7.7 times more Magnesium, 7.4 times more Manganese, 6.9 times more Phosphorus, 6.4 times more Selenium and 6.3 times more Zinc than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 18 times more Sodium and 10.5 times more Water than Blanched Almonds.
• Both Blanched Almonds and Home prepared Hash Brown Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 2.2 times more Energy, 4.2 times more Fat, 2.1 times more Saturated Fat, 2.8 times more Omega 6, 3.1 times more Sugars, 3.1 times more Fiber and 7.1 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 84.5 times more Omega 3 and 1.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.