Comparing Nutrients in 500 calories Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter

Weight per 500 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 207g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 2.5 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is very high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

Discover which food has more nutrients per 500 calories - Pan-fried Refrigerated Hash Brown Potatoes or Sunflower Seed Butter?

Macros Ratio

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

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	102% 1.63g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.2g	14.5% 19g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	11.8% 8.54g	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	1.3% 0.93g	0% 0g	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	% 1.26g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.5g	g per day for Men 19-50 years
Fiber	19.6% 7.44g	12% 4.6g	38g per day for Men 19-50 years
Protein	12% 6.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.95% 0.1mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	34.3% 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	NA	48% 192μg	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	6.2% 5.58mg	2.43% 2.2mg	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	23% 3.47mg	124% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.7% 40.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	144% 1.3mg	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	19% 1.53mg	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	73% 1.68mg	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	36% 252mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.014% 0.5g	3700g per day for Men 19-50 years

Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pan-fried Refrigerated Hash Brown Potatoes or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 1.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 1.7 times more Vitamin B6 than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.3 times more Vitamin B2 and 5.3 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B1, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 3.1 times more Potassium and 65.4 times more Sodium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 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 Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pan-fried Refrigerated Hash Brown Potatoes have 40.1 times more Omega 3, 3.7 times more Carbohydrate and 1.6 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 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 Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3