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

Weight per 300 calories

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

Sunflower Seed Butter has 2.5 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 300 calories of Sunflower Seed Butter have 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 Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 3.1 times more Potassium and 65.4 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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