Comparing Nutrients in 1 pound Hash Brown Potatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	41.4% 1202kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	69.8% 91g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	16.4% 12g	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	3.25% 2.36g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	% 11.3g	g per day for Men 19-50 years
Fiber	38% 14.5g	103% 39g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	469% 6.1mg	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	18% 72.6μg	257% 1030μg	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	65.5% 59mg	7.06% 6.35mg	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	0.3% 0.045mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	907% 8.16mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	31% 2.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	385% 8.85mg	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	45.4% 318mg	428% 2994mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	5.8% 214g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 9.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Vitamin B1, 10.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 14.2 times more Vitamin B9 and 3517 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 38 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 6.1 times more Copper, 9.5 times more Iron, 9.3 times more Magnesium, 7.9 times more Manganese, 9.4 times more Phosphorus, 106 times more Selenium and 10.6 times more Zinc than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Dried Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Hash Brown Potatoes have 5.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 4.1 times more Fat, 2.4 times more Saturated Fat, 5.3 times more Omega 6, 1.8 times more Sugars, 2.7 times more Fiber and 6.9 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.