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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	81% 2350kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	NA	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	799% 136g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	58.5% 76g	130g per day for Men 19-50 years
Sugars	17% 12.3g	5% 3.6g	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	0% 0g	1.97% 1.43g	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	% 2.94g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	111% 42g	19% 7.14g	38g per day for Men 19-50 years
Protein	142% 79.6g	12.4% 6.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	8.93% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	78.5% 1.02mg	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	232% 929μg	NA	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	4.85% 4.37mg	21.6% 19.4mg	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	961% 144mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	34.5% 345mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	27.3% 0.25mg	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	212% 17mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	24% 0.56mg	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	646% 4521mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	8.35% 309g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 11.9 times more Vitamin B1, 12.7 times more Vitamin B2, 2.3 times more Vitamin B3, 12.5 times more Vitamin B5, 3.1 times more Vitamin B6, 519 times more Vitamin E and 7.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 29.1 times more Copper, 8.9 times more Iron, 6.7 times more Magnesium, 14.9 times more Manganese, 16.3 times more Phosphorus, 27 times more Selenium and 13.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 14 times more Sodium and 50.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 7 times more Energy, 641.3 times more Fat, 3.4 times more Sugars, 5.9 times more Fiber and 11.5 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.