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

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Hash Brown Potatoes	8%	1%	91%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Refrigerated Hash Brown Potatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	5.75% 167kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	31.4% 41g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	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	0.99% 0.71g	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	% 1.07g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	60% 23g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Hash Brown Potatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	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	NA	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	11% 9.72mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Hash Brown Potatoes	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	404% 3.64mg	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	12% 0.95mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	25% 843mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Refrigerated Hash Brown Potatoes VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of Refrigerated Hash Brown Potatoes versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Refrigerated Hash Brown Potatoes have 3.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 12 times more Vitamin B1, 13 times more Vitamin B2, 2.4 times more Vitamin B3, 12.7 times more Vitamin B5 and 3.1 times more Vitamin B6 than Unprepared Refrigerated Hash Brown Potatoes.
• 7 ounces of Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B2
• 7 ounces of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Unprepared Refrigerated Hash Brown Potatoes as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Refrigerated Hash Brown Potatoes have 14 times more Sodium and 77.8 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 29.6 times more Copper, 14.2 times more Iron, 6.8 times more Magnesium, 15.1 times more Manganese, 16.5 times more Phosphorus and 13.9 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Toasted Sunflower Seeds contain similar levels of Potassium per seven ounces.
• 7 ounces of Refrigerated Hash Brown Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 7.4 times more Energy, 710 times more Fat, 6.4 times more Fiber and 9.8 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Refrigerated Hash Brown Potatoes and Toasted Sunflower Seeds offer comparable quantities of Carbohydrate per seven ounces.