Comparing Nutrients in 100 calories Pan-fried Refrigerated Hash Brown Potatoes VS Sunflower Seeds

Weight per 100 calories

• Pan-fried Refrigerated Hash Brown Potatoes: 41.3g
• Sunflower Seeds: 17g

Dried Sunflower Seed Kernels have 2.4 times more energy per unit of mass than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil, which is very high in comparison to other foods. Pan-fried Refrigerated Hash Brown Potatoes having above average energy density.

Which food has more nutrients per 100 calories - Pan-fried Refrigerated Hash Brown Potatoes or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Pan-fried Refrigerated Hash Brown Potatoes	5%	38%	57%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.4% 0.76g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	23.2% 3.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	2.63% 3.42g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	0.62% 0.45g	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	0.26% 0.19g	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	% 0.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	3.9% 1.5g	3.88% 1.47g	38g per day for Men 19-50 years
Protein	2.4% 1.34g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.057% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.93% 0.011mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	4.68% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.25% 1.3mg	8.92% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	3.87% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	17.7% 0.23mg	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	9.7% 39μg	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	1.24% 1.1mg	0.27% 0.24mg	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	4.63% 0.69mg	40% 6.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.75% 8.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pan-fried Refrigerated Hash Brown Potatoes	Sunflower Seeds	Recommended Dietary Allowance
Calcium	0.41% 4.13mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	34.2% 0.31mg	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	3.82% 0.31mg	11.2% 0.9mg	8mg per day for Men 19-50 years
Magnesium	3.15% 13.2mg	13.3% 55.7mg	420mg per day for Men 19-50 years
Manganese	4.04% 0.093mg	14.5% 0.33mg	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	7.2% 50.4mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	8.56% 291mg	3.25% 110mg	3400mg per day for Men 19-50 years
Selenium	NA	16.5% 9.08μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.022% 0.81g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seeds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 1.6 times more Vitamin B5, 4.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 22.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B6 and 8.7 times more Vitamin E than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dried Sunflower Seed Kernels have similar amounts of Vitamin B3 per 100 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Pan-fried Refrigerated Hash Brown Potatoes vs Sunflower Seeds:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 2.6 times more Potassium and 20.6 times more Sodium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Calcium, 7 times more Copper, 2.9 times more Iron, 4.2 times more Magnesium, 3.6 times more Manganese, 2.2 times more Phosphorus and 3.3 times more Zinc than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.

Comparison of macro-nutrients per 100 calories:

• Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have 31.7 times more Omega 3 and 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.1 times more Fat, 2.3 times more Saturated Fat, 4.6 times more Omega 6 and 2.7 times more Protein than Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil and Dried Sunflower Seed Kernels have similar amounts of Energy and Fiber per 100 kcal.
• Both Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.