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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Sunflower Seed Butter	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	64% 640mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1774% 16mg	119% 1.07mg	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	515% 41.2mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	740% 3110mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	901% 20.7mg	98% 2.25mg	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	951% 6660mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	169% 5760mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	1898% 1044μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	13.7% 506g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Sunflower Seed Butter has 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 Pan-fried Refrigerated Hash Brown Potatoes.
• Both Sunflower Seed Butter and Pan-fried Refrigerated Hash Brown Potatoes provide similar amounts of Vitamin C per one kilogram.
• Both Sunflower Seed Butter no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sunflower Seed Butter has 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 Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 25.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Pan-fried Refrigerated Hash Brown Potatoes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sunflower Seed Butter has 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 Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 15.7 times more Omega 3 and 1.5 times more Carbohydrate than Sunflower Seed Butter no Salt.