Comparing Nutrients in 5 ounces Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	12% 343kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	69.7% 1.1g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	17% 2.92g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	39% 50.8g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	NA	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	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.53mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	82% 1.07mg	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	78.7% 315μg	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	2.05% 1.84mg	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	NA	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 Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	270% 2.43mg	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	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	122% 2.8mg	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	140% 977mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	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	63.8% 7mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seed Flour 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 Flour 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 Flour:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 2.1 times more Vitamin C than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 118 times more Vitamin B1, 5.3 times more Vitamin B2, 2.3 times more Vitamin B3, 9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• 5 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Partially Defatted Sunflower Seed Flour 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 Flour:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 10.5 times more Potassium and 25.7 times more Sodium than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 11.4 times more Calcium, 16 times more Copper, 8.9 times more Iron, 10.8 times more Magnesium, 8.8 times more Manganese, 5.6 times more Phosphorus and 7.9 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
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pan-fried Refrigerated Hash Brown Potatoes have 6.4 times more Fat, 5.8 times more Saturated Fat, 393.5 times more Omega 3 and 2.4 times more Omega 6 than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 1.3 times more Energy, 1.4 times more Fiber and 14.8 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Pan-fried Refrigerated Hash Brown Potatoes and Sunflower Seed Flour offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3