Comparing Nutrients in 500 calories Hash Brown Potatoes VS Sunflower Seeds

Weight per 500 calories

• Hash Brown Potatoes: 189g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.2 times more energy per unit of mass than Home prepared Hash Brown Potatoes, which is very high in comparison to other foods. Hash Brown Potatoes having high energy density.

Which food has more nutrients per 500 calories - Hash Brown Potatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.6g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	11% 3.55g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.2g	13% 17g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	3.1% 2.24g	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	1.35% 0.98g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	% 2.14g	g per day for Men 19-50 years
Fiber	16% 6.04g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	10% 5.66g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.5% 0.89mg	88.6% 1.15mg	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	7.55% 30μg	48.6% 194μg	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	27.3% 24.5mg	1.33% 1.2mg	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	0.13% 0.019mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.64% 26.4mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	61.4% 0.55mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	13% 1.04mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	72.6% 1.67mg	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	19% 132mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	8.06% 0.89mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.4% 89g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 1.7 times more Vitamin B5, 20.5 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.9 times more Vitamin B1, 4.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B6, 6.4 times more Vitamin B9 and 1595.9 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 2 times more Potassium and 83.7 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.5 times more Calcium, 2.8 times more Copper, 4.3 times more Iron, 4.2 times more Magnesium, 3.6 times more Manganese, 4.3 times more Phosphorus, 48.1 times more Selenium and 4.8 times more Zinc than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 500 calories:

• Home prepared Hash Brown Potatoes have 12.4 times more Omega 3 and 3.9 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.9 times more Fat, 2.4 times more Omega 6 and 3.1 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Dried Sunflower Seed Kernels have similar amounts of Energy, Saturated Fat and Fiber per 500 kcal.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.