Comparing Nutrients in 1 kilogram Hash Brown Potatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	91% 2650kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	211% 3.38g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	257% 43.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	270% 351g	154% 200g	130g per day for Men 19-50 years
Sugars	20.6% 15g	36% 26g	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	7.17% 5.2g	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	% 6.4g	NA	g per day for Men 19-50 years
Sucrose	% 3.3g	% 25g	g per day for Men 19-50 years
Fiber	84.2% 32g	226% 86g	38g per day for Men 19-50 years
Protein	53.6% 30g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.72mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.93mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	363% 4.7mg	1035% 13.5mg	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	568% 2270μg	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	144% 130mg	15.6% 14mg	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	0.67% 0.1mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	14% 140mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	326% 2.93mg	2000% 18mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	68.8% 5.5mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	107% 2.47mg	848% 19.5mg	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	100% 700mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	228% 3420mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	455% 50mg	11mg per day for Men 19-50 years
Water	12.8% 473g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 9.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Vitamin B1, 10.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 14.2 times more Vitamin B9 and 3517 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 38 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 6.1 times more Copper, 9.5 times more Iron, 9.3 times more Magnesium, 7.9 times more Manganese, 9.4 times more Phosphorus, 106 times more Selenium and 10.6 times more Zinc than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Home prepared Hash Brown Potatoes have 5.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 4.1 times more Fat, 2.4 times more Saturated Fat, 5.3 times more Omega 6, 1.8 times more Sugars, 2.7 times more Fiber and 6.9 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.