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

Weight per 500 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 207g
• Sunflower Seeds: 85.6g

Dried Sunflower Seed Kernels have 2.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.3g	45.4% 44g	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	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	25% 4.26g	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	54% 70.2g	13% 17g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	1.3% 0.93g	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	% 1.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	19.6% 7.44g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	12% 6.7g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.65% 0.056mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.95% 0.1mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	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	NA	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	6.2% 5.58mg	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	23% 3.47mg	201% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.7% 40.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.07% 20.7mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	171% 1.54mg	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	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	20.2% 0.46mg	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	36% 252mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	2.82% 104g	0.11% 4.05g	3700g per day for Men 19-50 years

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.6 times more Vitamin B5, 4.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.7 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 500 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.6 times more Potassium and 20.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 7 times more Copper, 2.9 times more Iron, 4.2 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus and 3.3 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 500 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 31.7 times more Omega 3 and 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 2.3 times more Saturated Fat, 4.6 times more Omega 6 and 2.7 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 500 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.