Comparing Nutrients in 1 kilogram Pan Fried Frozen Hash Brown Potatoes VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pan Fried Frozen Hash Brown Potatoes	5%	46%	49%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pan Fried Frozen Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	75.5% 2190kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	29% 9.34g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	278% 4.45g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	219% 285g	176% 229g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	43% 31g	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	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	% 2.6g	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	84.2% 32g	279% 106g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pan Fried Frozen Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.74mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	182% 2.36mg	609% 7.9mg	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	40% 160μg	585% 2340μg	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	74.4% 67mg	12.2% 11mg	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	146% 22mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	151% 181μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan Fried Frozen Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	17% 170mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	2004% 18mg	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	67.5% 5.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	904% 21mg	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	113% 790mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	146% 4960mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	474% 52mg	11mg per day for Men 19-50 years
Water	15% 560g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pan Fried Frozen Hash Brown Potatoes vs Oil Roasted Sunflower Seeds:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 6.1 times more Vitamin C and 5.8 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.4 times more Vitamin B1, 8.5 times more Vitamin B2, 1.8 times more Vitamin B3, 12.1 times more Vitamin B5, 3.4 times more Vitamin B6, 14.6 times more Vitamin B9 and 16.6 times more Vitamin E than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pan Fried Frozen Hash Brown Potatoes vs Oil Roasted Sunflower Seeds:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 5 times more Sodium and 36.3 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 5.1 times more Calcium, 15.7 times more Copper, 7.9 times more Iron, 4.5 times more Magnesium, 11.3 times more Manganese, 14.4 times more Phosphorus, 156.4 times more Selenium and 13.7 times more Zinc than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pan Fried In Canola Oil Frozen Hash Brown Potatoes have 5.5 times more Omega 3 and 1.2 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.7 times more Energy, 4.4 times more Fat, 7.6 times more Saturated Fat, 14.8 times more Omega 6, 11.5 times more Sugars, 3.3 times more Fiber and 7.6 times more Protein than Pan Fried In Canola Oil Frozen Hash Brown Potatoes.
• Both Pan Fried In Canola Oil Frozen Hash Brown Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.