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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Pan-fried Refrigerated Hash Brown Potatoes: 207g

Roasted Sunflower Seeds have 2.4 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%

Macro Nutrients

	Roasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	22% 21.3g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	25% 4.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	54% 70.2g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	3.3% 2.4g	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	1.3% 0.93g	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	% 1.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.54g	19.6% 7.44g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	4.65% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	7.95% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	41.2% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	30.4% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	57.7% 0.75mg	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	1.34% 1.2mg	6.2% 5.58mg	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	149% 22.4mg	23% 3.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	33.7% 40.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Pan-fried Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	6% 60mg	2.07% 20.7mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	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	41% 3.26mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	20.2% 0.46mg	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	142% 992mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	2.82% 104g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B5 and 6.5 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 4.6 times more Vitamin C and 17.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 2.9 times more Calcium, 7.1 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 3.9 times more Manganese, 3.9 times more Phosphorus and 3.5 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2 times more Potassium and 61.7 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 2 times more Fat, 2.7 times more Saturated Fat, 6.6 times more Omega 6, 1.3 times more Fiber and 2.5 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 27.4 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.