Comparing Nutrients in 14 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	33% 960kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	195% 3.12g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	48% 8.2g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	70% 91g	130g per day for Men 19-50 years
Sugars	6.35% 4.6g	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	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	111% 42g	38g per day for Men 19-50 years
Protein	23% 13g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.2% 12.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58.3% 2.9mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	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	NA	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	12% 10.7mg	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	44.5% 6.67mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated 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	47% 0.42mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	69% 484mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	82% 2794mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	5.42% 201g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Oil Roasted Sunflower Seeds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.5 times more Vitamin C and 6.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 11.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.3 times more Vitamin B3, 9.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 21.6 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Oil Roasted Sunflower Seeds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.5 times more Potassium, 25.7 times more Sodium and 32.8 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 8.7 times more Calcium, 16.9 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 9.2 times more Manganese, 9.3 times more Phosphorus and 8.3 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 9.7 times more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Energy, 5 times more Fat, 8.8 times more Saturated Fat, 16.6 times more Omega 6, 2.7 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.