Comparing Nutrients in 7 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	16.6% 480kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	33% 42.8g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	12% 8.63g	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	1.23% 0.89g	0.3% 0.22g	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	% 1.2g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	19% 7.14g	65.3% 25g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	75% 42g	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	4.47% 0.054mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22% 87.3μg	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	5.95% 5.36mg	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	22.2% 3.33mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	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	2% 20mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	227% 2.05mg	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	18.4% 1.47mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.6% 242mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.