Comparing Nutrients in 300 calories Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter

Weight per 300 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 124g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 2.5 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is very high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

Discover which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	61% 0.98g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	2% 1.44g	7.07% 5.12g	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	0.77% 0.56g	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	% 0.76g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	11.7% 4.46g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	7.17% 4g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.033mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.7% 3.96mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	20.6% 0.27mg	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	29% 115μg	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	3.7% 3.35mg	1.46% 1.3mg	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	14% 2.1mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.2% 24.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	1.24% 12.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	86.3% 0.78mg	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	11.5% 0.92mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	44% 1mg	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	21.6% 151mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	6.36% 95mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	1.7% 62.7g	0.008% 0.3g	3700g per day for Men 19-50 years

Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pan-fried Refrigerated Hash Brown Potatoes or Sunflower Seed Butter?

Lets compare vitamin content per 300 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B2 and 5.3 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have 3.1 times more Potassium and 65.4 times more Sodium than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 5.9 times more Copper, 2.2 times more Iron, 3.8 times more Magnesium, 3.6 times more Manganese, 2.1 times more Phosphorus and 3 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have 40.1 times more Omega 3, 3.7 times more Carbohydrate and 1.6 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 2.1 times more Fat, 2.3 times more Saturated Fat, 1.9 times more Omega 6, 3.6 times more Sugars and 2.1 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.
• 300 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3