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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	93% 2685kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	NA	32g per day for Men 19-50 years
Omega 3	23% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	913% 155g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	19.5% 14g	5.7% 4.13g	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	2.25% 1.63g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	% 10.8g	% 0g	g per day for Men 19-50 years
Fiber	127% 48g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	162% 91g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	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	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	89.7% 1.17mg	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	24.7% 22.2mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	39.5% 395mg	2.72% 27.2mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	31.2% 0.28mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	27.6% 0.64mg	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	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	0.19% 7g	9.54% 353g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 11.9 times more Vitamin B1, 12.7 times more Vitamin B2, 2.3 times more Vitamin B3, 12.5 times more Vitamin B5, 3.1 times more Vitamin B6, 519 times more Vitamin E and 7.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 29.1 times more Copper, 8.9 times more Iron, 6.7 times more Magnesium, 14.9 times more Manganese, 16.3 times more Phosphorus, 27 times more Selenium and 13.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 14 times more Sodium and 50.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Sunflower Seed Kernels have 7 times more Energy, 641.3 times more Fat, 3.4 times more Sugars, 5.9 times more Fiber and 11.5 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 1 lb.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.