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

Macros Ratio

	Protein	Fat	Carbs
Hash Brown Potatoes	5%	43%	52%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Hash Brown Potatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 526kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	25.6% 25g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	37% 12g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	51% 8.66g	436% 74g	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	31.4% 41g	130g per day for Men 19-50 years
Sugars	4.08% 2.96g	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	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	60% 23g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Hash Brown Potatoes	Toasted 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	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	280% 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% 472μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hash Brown Potatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	404% 3.64mg	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	169% 13.5mg	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	328% 2298mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	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	96% 10.5mg	11mg per day for Men 19-50 years
Water	2.53% 94g	0.054% 2g	3700g per day for Men 19-50 years

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

• Home prepared Hash Brown Potatoes have 9.3 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Vitamin B1, 8.6 times more Vitamin B2, 1.8 times more Vitamin B3, 7.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.9 times more Vitamin B9 than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Toasted 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 Toasted Sunflower Seeds:

• Home prepared Hash Brown Potatoes have 114 times more Sodium and 47.3 times more Water than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.1 times more Calcium, 6.3 times more Copper, 12.4 times more Iron, 3.7 times more Magnesium, 8.6 times more Manganese, 16.5 times more Phosphorus and 11.3 times more Zinc than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes and Toasted Sunflower Seed Kernels no Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Home prepared Hash Brown Potatoes have 4.3 times more Omega 3 and 1.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 2.3 times more Energy, 4.5 times more Fat, 3.2 times more Saturated Fat, 8.6 times more Omega 6, 3.6 times more Fiber and 5.7 times more Protein than Home prepared Hash Brown Potatoes.
• Both Home prepared Hash Brown Potatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.