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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	33% 960kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	109% 142g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	23% 13g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	230% 3mg	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	220% 881μg	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	5.73% 5.16mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	755% 6.8mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	341% 7.84mg	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	391% 2735mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	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	179% 19.6mg	11mg per day for Men 19-50 years
Water	5.42% 201g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Flour 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 Flour 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 Flour:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 2.1 times more Vitamin C than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 118 times more Vitamin B1, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Partially Defatted Sunflower Seed Flour 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 Flour:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 10.5 times more Potassium and 25.7 times more Sodium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 11.4 times more Calcium, 16 times more Copper, 8.9 times more Iron, 10.8 times more Magnesium, 8.8 times more Manganese, 5.6 times more Phosphorus and 7.9 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
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 6.4 times more Fat, 5.8 times more Saturated Fat, 393.5 times more Omega 3 and 2.4 times more Omega 6 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Energy, 1.4 times more Fiber and 14.8 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Flour offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3