Comparing Nutrients in 7 ounces Hash Brown Potatoes VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.6% 69.7g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	7.47% 5.4g	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	1.42% 1.03g	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	% 1.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	58% 22g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.94mg	123% 1.6mg	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	7.94% 31.8μg	118% 470μg	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	28.7% 25.8mg	3.1% 2.78mg	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	0.13% 0.02mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	404% 3.63mg	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	13.6% 1.1mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	21.3% 0.49mg	182% 4.2mg	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	20% 139mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	45.2% 679mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hash Brown Potatoes vs Roasted Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 1.6 times more Vitamin B1, 9.3 times more Vitamin C and 1.4 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 7.5 times more Vitamin B2, 3.1 times more Vitamin B3, 7.9 times more Vitamin B5, 1.7 times more Vitamin B6, 14.8 times more Vitamin B9 and 2610 times more Vitamin E than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hash Brown Potatoes vs Roasted Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 114 times more Sodium and 39.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 5 times more Calcium, 6.2 times more Copper, 6.9 times more Iron, 3.7 times more Magnesium, 8.5 times more Manganese, 16.5 times more Phosphorus, 1.5 times more Potassium, 158.6 times more Selenium and 11.3 times more Zinc than Home prepared Hash Brown Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Hash Brown Potatoes have 4.9 times more Omega 3 and 1.5 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.2 times more Energy, 4 times more Fat, 2.8 times more Saturated Fat, 7.5 times more Omega 6, 1.8 times more Sugars, 3.5 times more Fiber and 6.4 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.