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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%

Macro Nutrients

	Roasted Sunflower Seeds	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	79.7% 2310kcal	30% 869kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	47.4% 46g	97g per day for Men 19-50 years
Saturated Fat	64.7% 20.7g	11.6% 3.7g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	110% 1.77g	1.6g per day for Men 19-50 years
Omega 6	765% 130g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	87% 113g	130g per day for Men 19-50 years
Sugars	15% 11g	1.48% 1.07g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	116% 44g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	137% 76.7g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	175% 28mg	57.4% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	559% 28mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	72% 0.94mg	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	235% 941μg	16% 63.5μg	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	6.17% 5.56mg	29.5% 26.6mg	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	691% 104mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pan Fried Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	807% 7.26mg	50.7% 0.46mg	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	189% 15mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	122% 512mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	364% 8.37mg	31.8% 0.73mg	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	655% 4584mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	99% 3374mg	58% 1969mg	3400mg per day for Men 19-50 years
Selenium	572% 315μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	191% 21mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	6% 222g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Roasted Sunflower Seeds have 7.5 times more Vitamin B2, 3 times more Vitamin B3, 12.3 times more Vitamin B5, 3.4 times more Vitamin B6, 14.8 times more Vitamin B9 and 11.9 times more Vitamin E than Pan Fried Frozen Hash Brown Potatoes.
• While 14 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 1.3 times more Vitamin B1, 4.8 times more Vitamin C and 6.7 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 14 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Pan Fried In Canola Oil Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Sunflower Seeds have 4.1 times more Calcium, 15.9 times more Copper, 7 times more Iron, 4.6 times more Magnesium, 11.5 times more Manganese, 14.6 times more Phosphorus, 1.7 times more Potassium, 158.6 times more Selenium and 13.9 times more Zinc than Pan Fried Frozen Hash Brown Potatoes.
• 14 ounces of Pan Fried Frozen Hash Brown Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Sunflower Seeds have 2.7 times more Energy, 4.3 times more Fat, 5.6 times more Saturated Fat, 14.1 times more Omega 6, 10.1 times more Sugars, 3.5 times more Fiber and 7.3 times more Protein than Pan Fried Frozen Hash Brown Potatoes.
• While 14 oz of Pan Fried In Canola Oil Frozen Hash Brown Potatoes contain 6.4 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Pan Fried Frozen Hash Brown Potatoes offer comparable quantities of Carbohydrate per 14 ounces.