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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Sunflower Seed Flour	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	112% 3260kcal	83.4% 2420kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	25% 8.05g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	492% 7.87g	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	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	276% 358g	261% 340g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	137% 52g	95% 36g	38g per day for Men 19-50 years
Protein	858% 481g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	147% 7.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	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	555% 2220μg	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	14.4% 13mg	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	NA	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 Flour	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	114% 1140mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	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	828% 66.2mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	76% 320mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	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	984% 6890mg	174% 1220mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	207% 7040mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	2% 74.7g	13.7% 506g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sunflower Seed Flour 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 Flour vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Sunflower Seed Flour has 118 times more Vitamin B1, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.1 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Partially Defatted Sunflower Seed Flour 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 Flour vs Pan-fried Refrigerated Hash Brown Potatoes:

• 1 kilogram of Sunflower Seed Flour has 11.4 times more Calcium, 16 times more Copper, 8.9 times more Iron, 10.8 times more Magnesium, 8.8 times more Manganese, 5.6 times more Phosphorus and 7.9 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 10.5 times more Potassium and 25.7 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 1 kilogram of Sunflower Seed Flour lack sufficient amounts of Potassium
• 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 Flour has 1.3 times more Energy, 1.4 times more Fiber and 14.8 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 kg of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 6.4 times more Fat, 5.8 times more Saturated Fat, 393.5 times more Omega 3 and 2.4 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Sunflower Seed Flour provide inadequate amounts of Omega 3