Comparing Nutrients in 100 grams 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	8.34% 242kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	49% 0.79g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.95g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	33% 12.5g	38g per day for Men 19-50 years
Protein	5.8% 3.24g	37.8% 21g	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	2.25% 0.027mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	11% 44μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.2% 1.68mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.3% 19.6μg	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	1% 10mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	115% 1.03mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	9.8% 0.23mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	NA	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	5.13% 77mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.