Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	28.4% 825kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	1.68% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	26.2% 34g	19.3% 25g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	49% 27.4g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	9.5% 0.12mg	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	84% 336μg	1.4% 5.67μg	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	13% 11.6mg	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	247% 37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	67.3% 5.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	9% 0.21mg	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	234% 1637mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	2.08% 31mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.02% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Frozen Hash Brown Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sunflower Seeds versus 5 oz of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Sunflower Seeds have 17.6 times more Vitamin B2, 4.2 times more Vitamin B3, 21.8 times more Vitamin B5, 9.2 times more Vitamin B6 and 59.3 times more Vitamin B9 than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 5.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 5 ounces of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Roasted Sunflower Seeds have 7 times more Calcium, 18.5 times more Copper, 3.9 times more Iron, 11.7 times more Magnesium, 14.5 times more Manganese, 24.6 times more Phosphorus, 3 times more Potassium, 264.3 times more Selenium and 25.2 times more Zinc than Frozen Hash Brown Potatoes.
• While 5 oz of Unprepared Frozen Hash Brown Potatoes contain 65.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 5 ounces of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sunflower Seeds have 7.1 times more Energy, 80.3 times more Fat, 32 times more Saturated Fat, 163.1 times more Omega 6, 1.4 times more Carbohydrate, 7.9 times more Fiber and 9.4 times more Protein than Frozen Hash Brown Potatoes.
• Both Roasted Sunflower Seeds and Frozen Hash Brown Potatoes offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6