Comparing Nutrients in 1 pound Refrigerated Hash Brown Potatoes VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	13% 381kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	NA	63% 20.2g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	615% 105g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	69.8% 91g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	2.25% 1.63g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 11.3g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	103% 39g	38g per day for Men 19-50 years
Protein	14% 7.94g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.4% 8.06mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.7% 1.17mg	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	NA	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	24.7% 22.2mg	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	2.1% 0.32mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	31.2% 0.28mg	907% 8.16mg	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	27.2% 2.18mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	20.5% 86mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	56.7% 1928mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	9.54% 353g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 3.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 54.8 times more Vitamin B1, 16.1 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6 and 502.4 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

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

• Unprepared Refrigerated Hash Brown Potatoes have 4.7 times more Sodium and 16.5 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 13 times more Calcium, 29 times more Copper, 10.9 times more Iron, 17.1 times more Magnesium, 13.9 times more Manganese, 9.4 times more Phosphorus, 1.5 times more Potassium, 18.3 times more Selenium and 13.2 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 1 pound:

• Dried Sunflower Seed Kernels contain 7 times more Energy, 643.3 times more Fat, 2.9 times more Sugars, 4.8 times more Fiber and 11.9 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Dried Sunflower Seed Kernels have similar amounts of Carbohydrate per 1 lb.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.