Comparing Nutrients in 300 calories Frozen Hash Brown PotatoesVS Blanched Almonds

Weight per 300 calories

Frozen Hash Brown Potatoes

366g

Blanched Almonds

50.8g

Blanched Almonds have 7.2 times more energy per unit of mass than Unprepared Frozen Hash Brown Potatoes, which is very high in comparison to other foods. Frozen Hash Brown Potatoes having average energy density.

Which food has more nutrients per 300 calories - Frozen Hash Brown Potatoes or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Frozen Hash Brown Potatoes

10%

83%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Frozen Hash Brown Potatoesvs Blanched Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.34%2.27g

Fat

27.5%26.7g

2.27 gvs26.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.86%0.6g

Saturated Fat

6.3%2g

0.6 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.6%0.23g

Omega 3

0.13%0.002g

0.23 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.33%0.74g

Omega 6

37%6.3g

0.74 gvs6.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

7.3%9.5g

65 gvs9.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

3.25%2.35g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs2.35 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.015g

NA gvs0.015 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.27g

NA gvs2.27 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.5%5.12g

Fiber

13.2%5.03g

5.12 gvs5.03 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.5%7.54g

Protein

19.4%11g

7.54 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Hash Brown Potatoesvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29.6%0.35mg

Vitamin B1

8.1%0.097mg

Thiamine

0.35 mgvs0.097 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.94%0.051mg

Vitamin B2

28%0.36mg

Riboflavin

0.051 mgvs0.36 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.1mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

6.1 mgvs1.78 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.6%1.2mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

1.2 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.5%0.32mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.32 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.66%14.6μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

14.6 μgvs25 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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33.3%30mg

Vitamin C

0%0mg

Ascorbic acid

30 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

NA mgvs12 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Hash Brown Potatoesvs Blanched Almonds

3.66%36.6mg

Calcium

12%120mg

36.6 mgvs120 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.2%0.36mg

Copper

58%0.52mg

0.36 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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4%160μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

160 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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45%3.6mg

Iron

21%1.67mg

3.6 mgvs1.67 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.6%40.2mg

Magnesium

32.4%136mg

40.2 mgvs136 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23.2%0.53mg

Manganese

40.6%0.93mg

0.53 mgvs0.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.6%172mg

Phosphorus

35%245mg

172 mgvs245 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.7%1043mg

Potassium

9.86%335mg

1043 mgvs335 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2%1.1μg

Selenium

2.96%1.63μg

1.1 μgvs1.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.37%80.5mg

Sodium

0.64%9.66mg

80.5 mgvs9.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7%0.77mg

Zinc

13.7%1.5mg

0.77 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.8%288g

Water

0.062%2.3g

288 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Hash Brown Potatoes vs Blanched Almonds:

Unprepared Frozen Hash Brown Potatoes have 3.7 times more Vitamin B1, 3.4 times more Vitamin B3, 7.4 times more Vitamin B5, 5.4 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 7.1 times more Vitamin B2 and 1.7 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Hash Brown Potatoes vs Blanched Almonds:

Unprepared Frozen Hash Brown Potatoes have 2.1 times more Iron, 3.1 times more Potassium, 8.3 times more Sodium and 125.8 times more Water than Blanched Almonds.
While Blanched Almonds contain 3.3 times more Calcium, 1.4 times more Copper, 3.4 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes as well as Blanched Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Unprepared Frozen Hash Brown Potatoes have 115.1 times more Omega 3 and 6.8 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 11.8 times more Fat, 3.4 times more Saturated Fat, 8.5 times more Omega 6 and 1.4 times more Protein than Unprepared Frozen Hash Brown Potatoes.
Both Unprepared Frozen Hash Brown Potatoes and Blanched Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Unprepared Frozen Hash Brown Potatoes as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Hash Brown PotatoesVS Pan Fried Frozen Hash Brown PotatoesBlanched AlmondsVS Pan Fried Frozen Hash Brown PotatoesFrozen Hash Brown PotatoesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Frozen Hash Brown PotatoesVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Hash Brown Potatoes or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: