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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	83.4% 2420kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	154% 200g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	6.2% 4.5g	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	% 6.1g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	95% 36g	226% 86g	38g per day for Men 19-50 years
Protein	58% 32.4g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	NA	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	30% 27mg	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	112% 17mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	2000% 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	93% 7.4mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	174% 1220mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	NA	964% 530μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	455% 50mg	11mg per day for Men 19-50 years
Water	13.7% 506g	1.28% 47.3g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.9 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 7.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 20.9 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 8.6 times more Sodium and 10.7 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.8 times more Calcium, 16.8 times more Copper, 7.1 times more Iron, 10.2 times more Magnesium, 8.7 times more Manganese, 5.4 times more Phosphorus and 7.9 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 13.1 times more Omega 3 and 1.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.4 times more Energy, 5 times more Fat, 5.5 times more Saturated Fat, 11.2 times more Omega 6, 2.3 times more Sugars, 2.4 times more Fiber and 6.4 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.