Comparing Nutrients in 1 kilogram Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	83.4% 2420kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	179% 233g	130g per day for Men 19-50 years
Sugars	16% 11.6g	145% 105g	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	6.2% 4.5g	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	% 6.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 105g	g per day for Men 19-50 years
Fiber	95% 36g	150% 57g	38g per day for Men 19-50 years
Protein	58% 32.4g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	423% 5.5mg	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	NA	593% 2370μg	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	30% 27mg	30% 27mg	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	112% 17mg	1526% 229mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	10% 100mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	1774% 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	93% 7.4mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	901% 20.7mg	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	174% 1220mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	NA	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	445% 49mg	11mg per day for Men 19-50 years
Water	13.7% 506g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan-fried Refrigerated Hash Brown Potatoes versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 1 kg of Sunflower Seed Butter no Salt contains 2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.6 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Butter provide similar amounts of Vitamin C per one kilogram.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.2 times more Potassium and 25.7 times more Sodium than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 6.4 times more Calcium, 14.9 times more Copper, 5.6 times more Iron, 9.7 times more Magnesium, 9.2 times more Manganese, 5.5 times more Phosphorus and 7.8 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 15.7 times more Omega 3 and 1.5 times more Carbohydrate than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 2.5 times more Energy, 5.4 times more Fat, 5.8 times more Saturated Fat, 4.7 times more Omega 6, 9.1 times more Sugars, 1.6 times more Fiber and 5.3 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.