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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	93% 2685kcal	38% 1098kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	48% 46.7g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	11.4% 3.65g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	119% 154g	130g per day for Men 19-50 years
Sugars	19.5% 14g	7.26% 5.26g	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	2.8% 2.04g	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	% 3.36g	% 2.77g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	43% 16.3g	38g per day for Men 19-50 years
Protein	162% 91g	26.2% 14.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Pan-fried 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	121% 1.45mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	66.7% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	127% 1.65mg	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	265% 1061μg	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	5.54% 5mg	13.6% 12.2mg	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	1099% 165mg	51% 7.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	74% 89μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	39.5% 395mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	54% 0.49mg	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	243% 19.4mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	44.4% 1.02mg	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	738% 5166mg	79% 553mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	94% 3193mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	23.3% 349mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.19% 7g	6.2% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Pan-fried Refrigerated Hash Brown Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Sunflower Seeds versus 1 lb of Pan-fried Refrigerated Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Sunflower Seeds has 11.9 times more Vitamin B1, 5.6 times more Vitamin B2, 1.3 times more Vitamin B3, 9.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 21.6 times more Vitamin E than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 2.5 times more Vitamin C and 6.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Oil Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Oil Roasted Sunflower Seed Kernels as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oil Roasted Sunflower Seeds has 8.7 times more Calcium, 16.9 times more Copper, 5.8 times more Iron, 4 times more Magnesium, 9.2 times more Manganese, 9.3 times more Phosphorus and 8.3 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 1.5 times more Potassium and 25.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• 1 pound of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 2.4 times more Energy, 5 times more Fat, 8.8 times more Saturated Fat, 16.6 times more Omega 6, 2.7 times more Sugars, 2.9 times more Fiber and 6.2 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 1 lb of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contains 9.7 times more Omega 3 and 1.5 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.