Comparing Nutrients in 100 calories Toasted Sunflower Seeds VS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 100 calories

• Toasted Sunflower Seeds: 16g
• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g

Toasted Sunflower Seeds have 2.6 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil having above average energy density.

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Toasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.46% 9.18g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	NA	0.26% 0.19g	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	NA	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.9% 1.86g	3.9% 1.5g	38g per day for Men 19-50 years
Protein	4.96% 2.8g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.38% 0.053mg	0.93% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.54% 0.046mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.24% 0.68mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.14mg	6.07% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	11.5% 0.15mg	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	9.6% 38.4μg	NA	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	0.25% 0.23mg	1.24% 1.1mg	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	NA	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.75% 8.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	0.41% 4.13mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	4.9% 0.044mg	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	13.8% 1.1mg	3.82% 0.31mg	8mg per day for Men 19-50 years
Magnesium	4.96% 21mg	3.15% 13.2mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	4.04% 0.093mg	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	26.7% 187mg	7.2% 50.4mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.032% 0.48mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	0.004% 0.16g	0.56% 21g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Pan-fried Refrigerated Hash Brown Potatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Sunflower Seeds or Pan-fried Refrigerated Hash Brown Potatoes?

Lets compare vitamin content per 100 calories of Toasted Sunflower Seeds vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 calories of Toasted Sunflower Seeds have 4.7 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.8 times more Vitamin B5 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.9 times more Vitamin B3 than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Toasted Sunflower Seed Kernels no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Sunflower Seeds vs Pan-fried Refrigerated Hash Brown Potatoes:

• 100 calories of Toasted Sunflower Seeds have 6.7 times more Copper, 3.6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese, 3.7 times more Phosphorus and 3.3 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3.7 times more Potassium and 65.7 times more Sodium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seed Kernels no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Sunflower Seeds have 2.2 times more Fat, 2.9 times more Saturated Fat, 7.1 times more Omega 6, 1.2 times more Fiber and 2.1 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 100 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 25.5 times more Omega 3 and 4.2 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy per 100 calories.
• 100 calories of Toasted Sunflower Seeds provide inadequate amounts of Omega 3