Comparing Nutrients in 5 ounces Sunflower Seeds VS Refrigerated Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	28.5% 828kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	NA	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	21% 27g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	1.78% 1.3g	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	0.7% 0.51g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 3.54g	% 0g	g per day for Men 19-50 years
Fiber	32% 12g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	28% 0.36mg	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	80.4% 322μg	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	2.2% 2mg	7.7% 6.95mg	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	332% 50mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	11% 111mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	9.76% 0.088mg	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	93% 7.44mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	8.63% 0.2mg	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	134% 936mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3% 110g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 54.8 times more Vitamin B1, 16.1 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6 and 502.4 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 3.5 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Dried Sunflower Seed Kernels have 13 times more Calcium, 29 times more Copper, 10.9 times more Iron, 17.1 times more Magnesium, 13.9 times more Manganese, 9.4 times more Phosphorus, 1.5 times more Potassium, 18.3 times more Selenium and 13.2 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.7 times more Sodium and 16.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 7 times more Energy, 643.3 times more Fat, 2.9 times more Sugars, 4.8 times more Fiber and 11.9 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Dried Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.