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

Weight per 300 calories

• Sunflower Seed Flour: 92g
• Pan-fried Refrigerated Hash Brown Potatoes: 124g

Sunflower Seed Flour has 1.3 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has 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 Flour or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Sunflower Seed Flour	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	1.53% 1.5g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	61% 0.98g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	25.4% 33g	32.4% 42g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.6% 4.8g	11.7% 4.46g	38g per day for Men 19-50 years
Protein	79% 44.2g	7.17% 4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	244% 2.93mg	2.8% 0.033mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.07mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.3% 0.69mg	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	51% 204μg	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	1.33% 1.2mg	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	NA	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 Flour	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	10.5% 105mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	175% 1.58mg	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	76% 6.1mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	76% 318mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	91% 634mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	1.8% 61.7mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	97% 53.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	6.36% 95mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.19% 6.87g	1.7% 62.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Sunflower Seed Flour have 87.6 times more Vitamin B1, 3.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.7 times more Vitamin B5 and 1.5 times more Vitamin B6 than Pan-fried Refrigerated Hash Brown Potatoes.
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Partially Defatted Sunflower Seed Flour as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Sunflower Seed Flour have 8.5 times more Calcium, 11.9 times more Copper, 6.6 times more Iron, 8 times more Magnesium, 6.5 times more Manganese, 4.2 times more Phosphorus and 5.8 times more Zinc than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 14.2 times more Potassium and 34.6 times more Sodium than Partially Defatted Sunflower Seed Flour.
• 300 calories of Sunflower Seed Flour lack sufficient amounts of Potassium
• 300 calories of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sunflower Seed Flour have 11 times more Protein than Pan-fried Refrigerated Hash Brown Potatoes.
• While 300 kcal of Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 8.6 times more Fat, 530.1 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Pan-fried Refrigerated Hash Brown Potatoes offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Sunflower Seed Flour provide inadequate amounts of Omega 3 and Omega 6