Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown PotatoesVS Blanched Almonds

Weight per 300 calories

Pan-fried Refrigerated Hash Brown Potatoes

124g

Blanched Almonds

50.8g

Blanched Almonds have 2.4 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is very high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

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

Macros Ratio

Protein Fat Carbs

Pan-fried Refrigerated Hash Brown Potatoes

38%

57%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Pan-fried Refrigerated 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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13%12.8g

Fat

27.5%26.7g

12.8 gvs26.7 g

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

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3.1%1g

Saturated Fat

6.3%2g

1 gvs2 g

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

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61%0.98g

Omega 3

0.13%0.002g

0.98 gvs0.002 g

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

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15%2.56g

Omega 6

37%6.3g

2.56 gvs6.3 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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32.4%42g

Carbohydrate

7.3%9.5g

42 gvs9.5 g

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

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2%1.44g

Sugars

3.25%2.35g

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

1.44 gvs2.35 g

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

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0.77%0.56g

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]

0.56 gvs0 g

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

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%0.76g

Glucose

%0.015g

0.76 gvs0.015 g

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

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%0g

Sucrose

%2.27g

0 gvs2.27 g

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

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11.7%4.46g

Fiber

13.2%5.03g

4.46 gvs5.03 g

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

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7.17%4g

Protein

19.4%11g

4 gvs11 g

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

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Vitamins

Pan-fried Refrigerated Hash Brown Potatoesvs Blanched Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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2.8%0.033mg

Vitamin B1

8.1%0.097mg

Thiamine

0.033 mgvs0.097 mg

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

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4.77%0.062mg

Vitamin B2

28%0.36mg

Riboflavin

0.062 mgvs0.36 mg

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

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24.7%3.96mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

3.96 mgvs1.78 mg

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

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18.2%0.91mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.91 mgvs0.16 mg

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

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34.6%0.45mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.45 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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Vitamin B9

6.23%25μg

Folates and Folic Acid

NA 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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3.7%3.35mg

Vitamin C

0%0mg

Ascorbic acid

3.35 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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14%2.1mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

2.1 mgvs12 mg

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

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20.2%24.3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

24.3 μgvs0 μg

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

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Minerals

Pan-fried Refrigerated Hash Brown Potatoesvs Blanched Almonds

1.24%12.4mg

Calcium

12%120mg

12.4 mgvs120 mg

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

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14.7%0.13mg

Copper

58%0.52mg

0.13 mgvs0.52 mg

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

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Fluoride

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

NA μgvsNA μg

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

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11.5%0.92mg

Iron

21%1.67mg

0.92 mgvs1.67 mg

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

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9.45%39.7mg

Magnesium

32.4%136mg

39.7 mgvs136 mg

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

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12%0.28mg

Manganese

40.6%0.93mg

0.28 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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21.6%151mg

Phosphorus

35%245mg

151 mgvs245 mg

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

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25.7%873mg

Potassium

9.86%335mg

873 mgvs335 mg

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

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Selenium

2.96%1.63μg

NA μgvs1.63 μg

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

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6.36%95mg

Sodium

0.64%9.66mg

95 mgvs9.66 mg

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

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7.1%0.78mg

Zinc

13.7%1.5mg

0.78 mgvs1.5 mg

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

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1.7%62.7g

Water

0.062%2.3g

62.7 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 Pan-fried Refrigerated Hash Brown Potatoes vs Blanched Almonds:

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 7.7 times more Vitamin B6, more Vitamin C and more Vitamin K than Blanched Almonds.
While Blanched Almonds contain 2.9 times more Vitamin B1, 5.8 times more Vitamin B2 and 5.8 times more Vitamin E 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 Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Blanched Almonds:

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.6 times more Potassium and 9.9 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 9.7 times more Calcium, 3.9 times more Copper, 1.8 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 1.6 times more Phosphorus and 1.9 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 300 calories:

Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 479.7 times more Omega 3 and 4.4 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 2.1 times more Fat, 2 times more Saturated Fat, 2.5 times more Omega 6, 1.6 times more Sugars and 2.7 times more Protein 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 Energy and Fiber per 300 kcal.
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 300 kcal.

Compare more foods per 300 kcal:

Pan-fried Refrigerated Hash Brown PotatoesVS Frozen French Fried Sweet Potatoes with SaltBlanched AlmondsVS Frozen French Fried Sweet Potatoes with SaltPan-fried Refrigerated Hash Brown PotatoesVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown PotatoesVS Blanched Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: