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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	204% 5920kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	NA	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	NA	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	147% 192g	130g per day for Men 19-50 years
Sugars	43% 31g	12.6% 9.1g	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	4.97% 3.6g	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	% 7.4g	% 5.4g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	47.4% 18g	38g per day for Men 19-50 years
Protein	358% 201g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	111% 17.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	198% 2.57mg	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	585% 2340μg	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	12.2% 11mg	54.4% 49mg	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	2422% 363mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	87% 870mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	69% 0.62mg	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	535% 42.8mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	61% 1.4mg	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	1627% 11390mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	21% 778g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 11.9 times more Vitamin B1, 12.7 times more Vitamin B2, 2.3 times more Vitamin B3, 12.5 times more Vitamin B5, 3.1 times more Vitamin B6, 519 times more Vitamin E and 7.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 29.1 times more Copper, 8.9 times more Iron, 6.7 times more Magnesium, 14.9 times more Manganese, 16.3 times more Phosphorus, 27 times more Selenium and 13.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 14 times more Sodium and 50.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 7 times more Energy, 641.3 times more Fat, 3.4 times more Sugars, 5.9 times more Fiber and 11.5 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.