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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Refrigerated Hash Brown Potatoes	8%	1%	91%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Energy	40.5% 1175kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	NA	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	399% 68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	29.2% 38g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.5% 1.8g	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% 0g	0.99% 0.71g	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	% 1.47g	% 1.07g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 0g	g per day for Men 19-50 years
Fiber	55.4% 21g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	71% 40g	6.2% 3.47g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	39.2% 0.51mg	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	116% 464μg	NA	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	2.43% 2.2mg	11% 9.72mg	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	481% 72mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Refrigerated Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	17.3% 173mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	13.7% 0.12mg	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	106% 8.5mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	12% 0.28mg	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	323% 2260mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	4.17% 154g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 11.9 times more Vitamin B1, 12.7 times more Vitamin B2, 2.3 times more Vitamin B3, 12.5 times more Vitamin B5, 3.1 times more Vitamin B6, 519 times more Vitamin E and 7.8 times more Vitamin K than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 4.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels have 14.5 times more Calcium, 29.1 times more Copper, 8.9 times more Iron, 6.7 times more Magnesium, 14.9 times more Manganese, 16.3 times more Phosphorus, 27 times more Selenium and 13.7 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
• While Unprepared Refrigerated Hash Brown Potatoes contain 14 times more Sodium and 50.5 times more Water than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 7 times more Energy, 641.3 times more Fat, 3.4 times more Sugars, 5.9 times more Fiber and 11.5 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
• Both Oil Roasted Sunflower Seed Kernels and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.