Comparing Nutrients in 7 ounces Sunflower Seeds VS Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Hash Brown Potatoes	5%	43%	52%

Macro Nutrients

	Sunflower Seeds	Hash Brown Potatoes	Recommended Dietary Allowance
Energy	40% 1159kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	27.6% 8.84g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	269% 45.7g	51% 8.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	4.08% 2.96g	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	1.42% 1.03g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 4.96g	% 0.65g	g per day for Men 19-50 years
Fiber	45% 17g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	73.6% 41.2g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	28.6% 4.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.24mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	205% 2.67mg	72% 0.94mg	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	113% 450μg	7.94% 31.8μg	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	3.1% 2.78mg	28.7% 25.8mg	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	465% 69.8mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	15.5% 155mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	397% 3.57mg	64.6% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	130% 10.4mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	154% 645mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	21.3% 0.49mg	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	187% 1310mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	37.6% 1280mg	33.6% 1143mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	2.53% 94g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have 8.6 times more Vitamin B1, 10.8 times more Vitamin B2, 3.6 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6, 14.2 times more Vitamin B9 and 3517 times more Vitamin E than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 9.3 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Home prepared Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Dried Sunflower Seed Kernels have 5.6 times more Calcium, 6.1 times more Copper, 9.5 times more Iron, 9.3 times more Magnesium, 7.9 times more Manganese, 9.4 times more Phosphorus, 106 times more Selenium and 10.6 times more Zinc than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 38 times more Sodium and 10 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Home prepared Hash Brown Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Sunflower Seed Kernels have 2.2 times more Energy, 4.1 times more Fat, 2.4 times more Saturated Fat, 5.3 times more Omega 6, 1.8 times more Sugars, 2.7 times more Fiber and 6.9 times more Protein than Home prepared Hash Brown Potatoes.
• While Home prepared Hash Brown Potatoes contain 5.6 times more Omega 3 and 1.8 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Home prepared Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.