Comparing Nutrients in 5 ounces Pan-fried Refrigerated Hash Brown Potatoes VS 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	12% 343kcal	30% 875kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	80.7% 78.2g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	20.7% 6.63g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	81% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	25.4% 33g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	20.6% 15g	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	0.88% 0.64g	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	% 0.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 15g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	43.7% 24.5g	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	3.2% 0.038mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	59.8% 9.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	33% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	60% 0.78mg	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	84% 336μg	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	4.25% 3.83mg	4.25% 3.83mg	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	16% 2.4mg	216% 32.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.8μg	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	1.4% 14mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	252% 2.26mg	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	13% 1.05mg	73% 5.84mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	128% 2.94mg	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	24.7% 173mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	269% 148μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	63% 6.93mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.024% 0.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Pan-fried Refrigerated Hash Brown Potatoes versus 5 oz of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 5 oz of Sunflower Seed Butter no Salt contain 2 times more Vitamin B1, 3.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 13.6 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Butter provide similar amounts of Vitamin C per five ounces.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seed Butter:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 1.2 times more Potassium and 25.7 times more Sodium than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 6.4 times more Calcium, 14.9 times more Copper, 5.6 times more Iron, 9.7 times more Magnesium, 9.2 times more Manganese, 5.5 times more Phosphorus and 7.8 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 15.7 times more Omega 3 and 1.5 times more Carbohydrate than Sunflower Seed Butter.
• While 5 oz of Sunflower Seed Butter no Salt contain 2.5 times more Energy, 5.4 times more Fat, 5.8 times more Saturated Fat, 4.7 times more Omega 6, 9.1 times more Sugars, 1.6 times more Fiber and 5.3 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.