Comparing Nutrients in 300 calories Refrigerated Hash Brown Potatoes VS Sunflower Seeds

Weight per 300 calories

• Refrigerated Hash Brown Potatoes: 357g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 7 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.

Which food has more nutrients per 300 calories - Refrigerated Hash Brown Potatoes or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.29g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	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	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	4.5% 3.25g	1.86% 1.35g	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	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	% 1.93g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	17% 6.43g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	11% 6.25g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.04% 0.096mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.04% 0.079mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.6% 2mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.6% 0.92mg	53% 0.69mg	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% 117μg	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	0.8% 0.72mg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.14% 21.4mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	103% 0.92mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	43.6% 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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	44.6% 1518mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.36mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	7.5% 278g	0.066% 2.43g	3700g per day for Men 19-50 years

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

• Unprepared Refrigerated Hash Brown Potatoes have 1.5 times more Vitamin B3, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 24.3 times more Vitamin C than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 7.9 times more Vitamin B1, 2.3 times more Vitamin B2 and 72.3 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 300 kcal.

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

• Unprepared Refrigerated Hash Brown Potatoes have 4.6 times more Potassium, 32.4 times more Sodium and 114.4 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium and 1.9 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.

Comparison of macro-nutrients per 300 calories:

• Unprepared Refrigerated Hash Brown Potatoes have 6.7 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 92.5 times more Fat and 1.7 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Unprepared Refrigerated Hash Brown Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.