Comparing Nutrients in 7 ounces Pan Fried Frozen Hash Brown Potatoes VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15% 435kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	5.8% 1.85g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.5% 56.6g	27% 35g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	12.5% 9.03g	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% 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	% 0.52g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	55% 21g	38g per day for Men 19-50 years
Protein	9.4% 5.26g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	18% 0.23mg	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	7.94% 31.8μg	13.4% 53.6μg	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	14.8% 13.3mg	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	29% 4.35mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	211% 1.9mg	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	13.4% 1.07mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	212% 4.9mg	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	22.4% 157mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	3% 111g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan Fried Frozen Hash Brown Potatoes VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Pan Fried Frozen Hash Brown Potatoes versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pan Fried Frozen Hash Brown Potatoes vs Oil Roasted Almonds:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have 1.5 times more Vitamin B1, 2.5 times more Vitamin B5, 2 times more Vitamin B6, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 23.7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B9 and 11.9 times more Vitamin E than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pan Fried Frozen Hash Brown Potatoes vs Oil Roasted Almonds:

• 7 oz of Oil Roasted Almonds contain 17.1 times more Calcium, 8.3 times more Copper, 6.8 times more Iron, 9.8 times more Magnesium, 13.4 times more Manganese, 5.9 times more Phosphorus, 1.4 times more Potassium, 8.2 times more Selenium and 8.1 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 7 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pan Fried Frozen Hash Brown Potatoes have more Omega 3 and 1.6 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.8 times more Energy, 4.8 times more Fat, 4.5 times more Saturated Fat, 5.8 times more Omega 6, 16.9 times more Sugars, 3.3 times more Fiber and 8 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3