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

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	41.4% 1202kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	58.5% 56.8g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	26.7% 8.54g	100% 32g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	116% 19.8g	913% 155g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	80% 104g	130g per day for Men 19-50 years
Sugars	9.32% 6.76g	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 10.8g	g per day for Men 19-50 years
Fiber	38% 14.5g	127% 48g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81% 4.05mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	165% 2.14mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	77% 2613mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	5.8% 214g	0.19% 7g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 11.8 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Vitamin B1, 8.5 times more Vitamin B2, 1.8 times more Vitamin B3, 7.8 times more Vitamin B5, 1.7 times more Vitamin B6, 14.6 times more Vitamin B9 and 3633 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin K per 1 lb.
• Both Home prepared Hash Brown Potatoes as well as Oil Roasted 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 Oil Roasted Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 114 times more Sodium and 30.7 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 6.2 times more Calcium, 6.2 times more Copper, 7.8 times more Iron, 3.6 times more Magnesium, 8.4 times more Manganese, 16.3 times more Phosphorus, 156.4 times more Selenium and 11.1 times more Zinc than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Home prepared Hash Brown Potatoes have 4.2 times more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 2.2 times more Energy, 4.1 times more Fat, 3.8 times more Saturated Fat, 7.8 times more Omega 6, 2.1 times more Sugars, 3.3 times more Fiber and 6.7 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.