Comparing Nutrients in 100 grams 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	20% 584kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.5g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.46g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	25.7% 4.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	27% 35g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	2.06% 1.5g	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	0.72% 0.52g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0.33g	g per day for Men 19-50 years
Fiber	22.6% 8.6g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	37% 20.8g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.36mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.34mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.35mg	36.3% 0.47mg	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	56.8% 227μg	4% 16μg	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	1.56% 1.4mg	14.4% 13mg	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	234% 35mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	7.8% 78mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	32.6% 0.29mg	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	65.6% 5.25mg	6.88% 0.55mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	84.8% 1.95mg	10.7% 0.25mg	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	94% 660mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	23% 342mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	0.13% 4.73g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.