Comparing Nutrients in 14 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	33% 960kcal	84.4% 2449kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	71% 93g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	57.7% 42g	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	2.46% 1.8g	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	% 2.42g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.7g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	23% 13g	122% 68.6g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	167% 26.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	93% 4.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	168% 2.2mg	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	NA	235% 941μg	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	12% 10.7mg	12% 10.7mg	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	44.5% 6.67mg	606% 91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	704% 6.34mg	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	36.7% 2.94mg	204% 16.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	294% 1234mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	358% 8.23mg	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	69% 484mg	378% 2643mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	67.2% 2286mg	3400mg per day for Men 19-50 years
Selenium	NA	753% 414μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	176% 19.4mg	11mg per day for Men 19-50 years
Water	5.42% 201g	0.067% 2.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Pan-fried Refrigerated Hash Brown Potatoes versus 14 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 14 oz of Sunflower Seed Butter no Salt contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.6 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Butter provide similar amounts of Vitamin C per 14 ounces.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.2 times more Potassium and 25.7 times more Sodium than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 6.4 times more Calcium, 14.9 times more Copper, 5.6 times more Iron, 9.7 times more Magnesium, 9.2 times more Manganese, 5.5 times more Phosphorus and 7.8 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 15.7 times more Omega 3 and 1.5 times more Carbohydrate than Sunflower Seed Butter.
• While 14 oz of Sunflower Seed Butter no Salt contain 2.5 times more Energy, 5.4 times more Fat, 5.8 times more Saturated Fat, 4.7 times more Omega 6, 9.1 times more Sugars, 1.6 times more Fiber and 5.3 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.