Comparing Nutrients in 1 pound Pan-fried Refrigerated Hash Brown Potatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	38% 1098kcal	91% 2640kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.7g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.65g	74% 23.7g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	55% 9.35g	875% 149g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	84% 109g	130g per day for Men 19-50 years
Sugars	7.26% 5.26g	17% 12.4g	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	2.8% 2.04g	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	% 2.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	132% 50.3g	38g per day for Men 19-50 years
Protein	26.2% 14.7g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.7% 3.33mg	639% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	281% 3.65mg	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	NA	269% 1075μg	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	13.6% 12.2mg	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	51% 7.62mg	789% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	74% 89μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	922% 8.3mg	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	42% 3.36mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	416% 9.57mg	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	79% 553mg	748% 5239mg	700mg per day for Men 19-50 years
Potassium	94% 3193mg	113% 3856mg	3400mg per day for Men 19-50 years
Selenium	NA	654% 360μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	218% 24mg	11mg per day for Men 19-50 years
Water	6.2% 229g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Sunflower Seeds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.9 times more Vitamin C and 7.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Vitamin B1, 4.9 times more Vitamin B2, 2.2 times more Vitamin B3, 9.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 15.5 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pan-fried Refrigerated Hash Brown Potatoes vs Roasted Sunflower Seeds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 25.7 times more Sodium and 42.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7 times more Calcium, 17.1 times more Copper, 5.1 times more Iron, 4 times more Magnesium, 9.4 times more Manganese, 9.5 times more Phosphorus and 8.4 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 11.4 times more Omega 3 and 1.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.4 times more Energy, 4.8 times more Fat, 6.5 times more Saturated Fat, 15.9 times more Omega 6, 2.4 times more Sugars, 3.1 times more Fiber and 6 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.