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

Weight per 300 calories

• Refrigerated Hash Brown Potatoes: 357g
• Sunflower Seed Butter: 48.6g

Sunflower Seed Butter no Salt has 7.3 times more energy per unit of mass than Unprepared Refrigerated Hash Brown Potatoes, which is very high in comparison to other foods. Refrigerated Hash Brown Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	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	0.29% 0.29g	27.7% 27g	97g per day for Men 19-50 years
Saturated Fat	NA	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	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	52.6% 68.4g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	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	1.77% 1.3g	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	% 1.93g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	17% 6.43g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	11% 6.25g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	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	8.04% 0.096mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.04% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.6% 0.92mg	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	19.4% 17.5mg	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	1.67% 0.25mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	21.4% 1.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	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	35.7% 250mg	46.3% 324mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	8.24% 280mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	92% 50.8μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.097% 1.46mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	7.5% 278g	0.008% 0.3g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Refrigerated Hash Brown Potatoes have 3.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 13.3 times more Vitamin C than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 44.5 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Sunflower Seed Butter provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin E
• 300 calories of Sunflower Seed Butter have insufficient amounts of Vitamin B1 and Vitamin C
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Refrigerated Hash Brown Potatoes have 5.4 times more Potassium, 102.8 times more Sodium and 921.9 times more Water than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 3.5 times more Copper, 2.2 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 4.9 times more Selenium and 1.8 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Sunflower Seed Butter contain similar levels of Iron per 300 calories.
• Both Unprepared Refrigerated Hash Brown Potatoes 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 Refrigerated Hash Brown Potatoes have 6 times more Carbohydrate and 2.3 times more Fiber than Sunflower Seed Butter.
• While 300 kcal of Sunflower Seed Butter no Salt contain 93.9 times more Fat, 1.6 times more Sugars and 1.3 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Sunflower Seed Butter offer comparable quantities of Energy per 300 calories.