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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	83.4% 2420kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	106% 103g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	25% 8.05g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	492% 7.87g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 340g	176% 229g	130g per day for Men 19-50 years
Sugars	16% 11.6g	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	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	95% 36g	279% 106g	38g per day for Men 19-50 years
Protein	58% 32.4g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	279% 3.63mg	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	NA	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	30% 27mg	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	112% 17mg	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	93% 7.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	98% 2.25mg	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	174% 1220mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	207% 7040mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	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	474% 52mg	11mg per day for Men 19-50 years
Water	13.7% 506g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Pan-fried Refrigerated Hash Brown Potatoes versus 1 kg of Oil Roasted Sunflower Seeds 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 Oil Roasted Sunflower Seeds:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 2.5 times more Vitamin C and 6.3 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 11.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.3 times more Vitamin B3, 9.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 21.6 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 1 kilogram of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Oil Roasted Sunflower Seed Kernels 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 Oil Roasted Sunflower Seeds:

• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes has 1.5 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 8.7 times more Calcium, 16.9 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 9.2 times more Manganese, 9.3 times more Phosphorus and 8.3 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 9.7 times more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.4 times more Energy, 5 times more Fat, 8.8 times more Saturated Fat, 16.6 times more Omega 6, 2.7 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.