Comparing Nutrients in 7 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	16.6% 480kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	98% 1.56g	0.5% 0.008g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.18% 2.3g	12.7% 9.2g	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% 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	% 1.2g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	19% 7.14g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	11.5% 6.43g	76% 42.5g	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	4.47% 0.054mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.34mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	17.6% 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	NA	24.3% 97μg	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	314% 47mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	23.6% 0.21mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	158% 3.64mg	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	34.6% 242mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41% 1397mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.