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

Weight per 300 calories

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

Sunflower Seeds have 7 times more energy per 100g than Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Unprepared Refrigerated Hash Brown Potatoes having average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Refrigerated Hash Brown Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	0.29% 0.29g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	NA	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	NA	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	4.5% 3.25g	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	1.77% 1.3g	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	% 1.93g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	17% 6.43g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.25g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	8.04% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.04% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	39.6% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	70.6% 0.92mg	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% 117μg	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	0.8% 0.72mg	19.4% 17.5mg	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	120% 18mg	1.67% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	2.14% 21.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	24.6% 0.22mg	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	33.7% 2.7mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	21.7% 0.5mg	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	48.4% 339mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	44.6% 1518mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	12.3% 1.36mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	7.5% 278g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 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.
• While Unprepared Refrigerated Hash Brown Potatoes contain 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.
• Both Dried Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Dried Sunflower Seed Kernels have 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.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.6 times more Potassium, 32.4 times more Sodium and 114.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

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