Comparing Nutrients in 14 ounces Frozen Hash Brown Potatoes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Hash Brown Potatoes	10%	7%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Frozen Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.2% 325kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.02% 0.65g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	17% 12.3g	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% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	111% 42g	38g per day for Men 19-50 years
Protein	14.6% 8.18g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	242% 3.14mg	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	3.97% 16μg	232% 929μg	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	36% 32.5mg	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	796% 7.16mg	0.9mg per day for Men 19-50 years
Fluoride	4.34% 173μg	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	48.6% 3.9mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	359% 8.26mg	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	26.6% 187mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	5.82% 87.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	8.46% 313g	0.17% 6.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Hash Brown Potatoes VS Oil Roasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Hash Brown Potatoes versus 14 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Hash Brown Potatoes vs Oil Roasted Sunflower Seeds:

• 14 ounces of Frozen Hash Brown Potatoes have 7.5 times more Vitamin C than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 3.3 times more Vitamin B1, 20 times more Vitamin B2, 2.5 times more Vitamin B3, 21.5 times more Vitamin B5, 9.1 times more Vitamin B6 and 58.5 times more Vitamin B9 than Unprepared Frozen Hash Brown Potatoes.
• 14 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 14 ounces of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Unprepared Frozen Hash Brown Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Hash Brown Potatoes vs Oil Roasted Sunflower Seeds:

• 14 ounces of Frozen Hash Brown Potatoes have 51.2 times more Water than Oil Roasted Sunflower Seeds.
• While 14 oz of Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 18.2 times more Copper, 4.4 times more Iron, 11.5 times more Magnesium, 14.2 times more Manganese, 24.2 times more Phosphorus, 1.7 times more Potassium, 260.7 times more Selenium and 24.8 times more Zinc than Unprepared Frozen Hash Brown Potatoes.
• 14 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil Roasted Sunflower Seed Kernels contain 7.2 times more Energy, 82.7 times more Fat, 43.4 times more Saturated Fat, 1.3 times more Omega 3, 170.2 times more Omega 6, 1.3 times more Carbohydrate, 7.6 times more Fiber and 9.7 times more Protein than Unprepared Frozen Hash Brown Potatoes.
• 14 ounces of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6