Comparing Nutrients in 1 kilogram Refrigerated Hash Brown Potatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	29% 840kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	NA	163% 52g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	185% 241g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	37.7% 27.3g	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	4.97% 3.6g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	292% 111g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 17.8mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	111% 5.55mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	618% 8.04mg	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	54.4% 49mg	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	4.67% 0.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6% 60mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	2033% 18.3mg	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	60% 4.8mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	917% 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	100% 700mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	481% 53mg	11mg per day for Men 19-50 years
Water	21% 778g	0.32% 12g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 3.5 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 11.2 times more Vitamin B2, 4 times more Vitamin B3, 12.7 times more Vitamin B5, 3.1 times more Vitamin B6, 372.9 times more Vitamin E and 6.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Unprepared Refrigerated Hash Brown Potatoes have 14 times more Sodium and 64.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 11.7 times more Calcium, 29.5 times more Copper, 7.9 times more Iron, 6.8 times more Magnesium, 15.1 times more Manganese, 16.5 times more Phosphorus, 2 times more Potassium, 27.3 times more Selenium and 13.9 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt contain 6.9 times more Energy, 622.5 times more Fat, 1.3 times more Carbohydrate, 3 times more Sugars, 6.2 times more Fiber and 11 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.