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Comparing Nutrients in 100 grams Hash Brown PotatoesVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Hash Brown Potatoes
5%
43%
52%
Sunflower Seeds
13%
74%
13%
100 g ▼

Macro Nutrients

9.14%265kcal
Energy
20%584kcal
265 kcalvs584 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13%12.5g
Fat
53%51.5g
12.5 gvs51.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.9%1.9g
Saturated Fat
14%4.46g
1.9 gvs4.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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21%0.34g
Omega 3
3.75%0.06g
0.34 gvs0.06 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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25.7%4.36g
Omega 6
136%23g
4.36 gvs23 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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27%35g
Carbohydrate
15.4%20g
35 gvs20 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.06%1.5g
Sugars
3.6%2.62g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.5 gvs2.62 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.72%0.52g
Fructose
NA
≤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]
0.52 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.64g
Glucose
NA
0.64 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.33g
Sucrose
%2.5g
0.33 gvs2.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.42%3.2g
Fiber
22.6%8.6g
3.2 gvs8.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.36%3g
Protein
37%20.8g
3 gvs20.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.33%3μg
RAE, retinol activity equivalents
0 μgvs3 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.3%0.17mg
Vitamin B1
123%1.48mg
Thiamine
0.17 mgvs1.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2.54%0.033mg
Vitamin B2
27.3%0.36mg
Riboflavin
0.033 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.4%2.3mg
Vitamin B3
52%8.34mg
Niacin, nicotinic acid, niacinamide
2.3 mgvs8.34 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18%0.89mg
Vitamin B5
22.6%1.13mg
Pantothenic acid
0.89 mgvs1.13 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg
Vitamin B6
103%1.35mg
Pyridoxine
0.47 mgvs1.35 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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4%16μg
Vitamin B9
56.8%227μg
Folates and Folic Acid
16 μgvs227 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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14.4%13mg
Vitamin C
1.56%1.4mg
Ascorbic acid
13 mgvs1.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.067%0.01mg
Vitamin E
234%35mg
Tocopherols and Tocotrienols
0.01 mgvs35 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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3.1%3.7μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
3.7 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.4%14mg
Calcium
7.8%78mg
14 mgvs78 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.6%0.29mg
Copper
200%1.8mg
0.29 mgvs1.8 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0%0μg
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
0 μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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6.88%0.55mg
Iron
65.6%5.25mg
0.55 mgvs5.25 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.33%35mg
Magnesium
77.4%325mg
35 mgvs325 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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10.7%0.25mg
Manganese
84.8%1.95mg
0.25 mgvs1.95 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10%70mg
Phosphorus
94%660mg
70 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%576mg
Potassium
19%645mg
576 mgvs645 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg
Selenium
96%53μg
0.5 μgvs53 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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23%342mg
Sodium
0.6%9mg
342 mgvs9 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.27%0.47mg
Zinc
45.5%5mg
0.47 mgvs5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.28%47.3g
Water
0.13%4.73g
47.3 gvs4.73 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Hash Brown Potatoes vs Sunflower Seeds:
Comparing minerals per 100 grams for Hash Brown Potatoes vs Sunflower Seeds:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: