Comparing Nutrients in 100 grams Pan-fried Refrigerated Hash Brown Potatoes VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Acorns	6%	53%	41%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Acorns	Recommended Dietary Allowance
Energy	8.34% 242kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	NA	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	NA	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	0.62% 0.45g	NA	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	NA	38g per day for Men 19-50 years
Protein	5.8% 3.24g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.25% 0.027mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	40.6% 0.53mg	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	21.8% 87μg	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	3% 2.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Acorns	Recommended Dietary Allowance
Calcium	1% 10mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	69% 0.62mg	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	9.25% 0.74mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	58% 1.34mg	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	17.4% 122mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Acorns per 100 g

Compare the macro and micronutrient content in 100 g of Pan-fried Refrigerated Hash Brown Potatoes versus 100 g of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pan-fried Refrigerated Hash Brown Potatoes vs Acorns:

• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes have 1.7 times more Vitamin B3 and more Vitamin C than Acorns.
• While 100 g of Raw Acorns contain 4.1 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.5 times more Vitamin B6 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Acorns provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Acorns have insufficient amounts of Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Raw Acorns have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pan-fried Refrigerated Hash Brown Potatoes vs Acorns:

• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes have 1.5 times more Phosphorus, 1.3 times more Potassium, more Sodium and 1.2 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 4.1 times more Calcium, 5.8 times more Copper, 1.9 times more Magnesium and 5.9 times more Manganese than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Acorns contain similar levels of Iron per 100 grams.
• 100 grams of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Acorns contain 1.6 times more Energy, 2.3 times more Fat, 3.9 times more Saturated Fat, 2.2 times more Omega 6 and 1.9 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Acorns offer comparable quantities of Carbohydrate per 100 grams.