Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS Frozen Hash Brown Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Frozen Hash Brown Potatoes	10%	7%	83%

Macro Nutrients

	Roasted Sunflower Seeds	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Energy	20% 582kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	3.68% 2.06g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	1.08% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	6.7% 0.087mg	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	59.3% 237μg	1% 4μg	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	9.1% 8.2mg	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	174% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Frozen Hash Brown Potatoes	Recommended Dietary Allowance
Calcium	7% 70mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 43.7μg	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	47.5% 3.8mg	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	6.35% 0.15mg	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	165% 1155mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	8.4% 285mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.47% 22mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.13% 79g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Frozen Hash Brown Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of Frozen Hash Brown Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs Frozen Hash Brown Potatoes:

• 100 grams of Roasted Sunflower Seeds have 17.6 times more Vitamin B2, 4.2 times more Vitamin B3, 21.8 times more Vitamin B5, 9.2 times more Vitamin B6 and 59.3 times more Vitamin B9 than Frozen Hash Brown Potatoes.
• While 100 g of Unprepared Frozen Hash Brown Potatoes contain 5.9 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Frozen Hash Brown Potatoes provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 100 grams of Frozen Hash Brown Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Frozen Hash Brown Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs Frozen Hash Brown Potatoes:

• 100 grams of Roasted Sunflower Seeds have 7 times more Calcium, 18.5 times more Copper, 3.9 times more Iron, 11.7 times more Magnesium, 14.5 times more Manganese, 24.6 times more Phosphorus, 3 times more Potassium, 264.3 times more Selenium and 25.2 times more Zinc than Frozen Hash Brown Potatoes.
• While 100 g of Unprepared Frozen Hash Brown Potatoes contain 65.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of Frozen Hash Brown Potatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 7.1 times more Energy, 80.3 times more Fat, 32 times more Saturated Fat, 163.1 times more Omega 6, 1.4 times more Carbohydrate, 7.9 times more Fiber and 9.4 times more Protein than Frozen Hash Brown Potatoes.
• Both Roasted Sunflower Seeds and Frozen Hash Brown Potatoes offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Hash Brown Potatoes provide inadequate amounts of Omega 6