Comparing Nutrients in 5 ounces Hash Brown Potatoes VS 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	13% 376kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	18.3% 17.7g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	8.34% 2.67g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	36.4% 6.2g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	22% 28.3g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	5.12% 3.7g	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% 0.74g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	% 3.54g	g per day for Men 19-50 years
Fiber	12% 4.54g	32% 12g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.26mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	147% 1.9mg	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	5.67% 22.7μg	80.4% 322μg	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	20.5% 18.4mg	2.2% 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	0.094% 0.014mg	332% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	46% 0.42mg	283% 2.55mg	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	9.75% 0.78mg	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	120% 2.76mg	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	14% 99mg	134% 936mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	32.3% 485mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 9.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 8.6 times more Vitamin B1, 10.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 14.2 times more Vitamin B9 and 3517 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 5 oz.

Comparing minerals per 5 ounces for Hash Brown Potatoes vs Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 38 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 5.6 times more Calcium, 6.1 times more Copper, 9.5 times more Iron, 9.3 times more Magnesium, 7.9 times more Manganese, 9.4 times more Phosphorus, 106 times more Selenium and 10.6 times more Zinc than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Dried Sunflower Seed Kernels have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Home prepared Hash Brown Potatoes have 5.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Energy, 4.1 times more Fat, 2.4 times more Saturated Fat, 5.3 times more Omega 6, 1.8 times more Sugars, 2.7 times more Fiber and 6.9 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.