Comparing Nutrients in 300 calories Sunflower SeedsVS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 300 calories

Sunflower Seeds

51.4g

Pan-fried Refrigerated Hash Brown Potatoes

124g

Sunflower Seeds have 2.4 times more energy per 100g than Pan-fried Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil having above average energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

Protein Fat Carbs

Sunflower Seeds

13%

74%

13%

Pan-fried Refrigerated Hash Brown Potatoes

38%

57%

300 kcal ▼

Macro Nutrients

Sunflower Seedsvs Pan-fried Refrigerated Hash Brown Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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27.3%26.4g

Fat

13%12.8g

26.4 gvs12.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.15%2.3g

Saturated Fat

3.1%1g

2.3 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.93%0.031g

Omega 3

61%0.98g

0.031 gvs0.98 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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69.7%12g

Omega 6

15%2.56g

12 gvs2.56 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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7.9%10.3g

Carbohydrate

32.4%42g

10.3 gvs42 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.86%1.35g

Sugars

2%1.44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.35 gvs1.44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.77%0.56g

≤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]

NA gvs0.56 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.76g

NA gvs0.76 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.3g

Sucrose

%0g

1.3 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.6%4.4g

Fiber

11.7%4.46g

4.4 gvs4.46 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.7g

Protein

7.17%4g

10.7 gvs4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seedsvs Pan-fried Refrigerated Hash Brown Potatoes

0.17%1.54μg

Vitamin A

RAE, retinol activity equivalents

1.54 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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63.4%0.76mg

Vitamin B1

2.8%0.033mg

Thiamine

0.76 mgvs0.033 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B2

4.77%0.062mg

Riboflavin

0.18 mgvs0.062 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26.8%4.3mg

Vitamin B3

24.7%3.96mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs3.96 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11.6%0.58mg

Vitamin B5

18.2%0.91mg

Pantothenic acid

0.58 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53%0.69mg

Vitamin B6

34.6%0.45mg

Pyridoxine

0.69 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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29%117μg

Vitamin B9

Folates and Folic Acid

117 μgvsNA 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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0.8%0.72mg

Vitamin C

3.7%3.35mg

Ascorbic acid

0.72 mgvs3.35 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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120%18mg

Vitamin E

14%2.1mg

Tocopherols and Tocotrienols

18 mgvs2.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

20.2%24.3μg

Phytomenadione or phylloquinone

0 μgvs24.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seedsvs Pan-fried Refrigerated Hash Brown Potatoes

4%40mg

Calcium

1.24%12.4mg

40 mgvs12.4 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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103%0.92mg

Copper

14.7%0.13mg

0.92 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.7%2.7mg

Iron

11.5%0.92mg

2.7 mgvs0.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.8%167mg

Magnesium

9.45%39.7mg

167 mgvs39.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.6%1mg

Manganese

12%0.28mg

1 mgvs0.28 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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48.4%339mg

Phosphorus

21.6%151mg

339 mgvs151 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.75%331mg

Potassium

25.7%873mg

331 mgvs873 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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49.5%27.2μg

Selenium

27.2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.31%4.62mg

Sodium

6.36%95mg

4.62 mgvs95 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.3%2.57mg

Zinc

7.1%0.78mg

2.57 mgvs0.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.066%2.43g

Water

1.7%62.7g

2.43 gvs62.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sunflower Seeds vs Pan-fried Refrigerated Hash Brown Potatoes:

Dried Sunflower Seed Kernels have 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.
While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 1.6 times more Vitamin B5, 4.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Vitamin B3 per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Pan-fried Refrigerated Hash Brown Potatoes:

Dried Sunflower Seed Kernels have 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.
While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 2.6 times more Potassium and 20.6 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 300 calories:

Dried Sunflower Seed Kernels have 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.
While Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil contain 31.7 times more Omega 3 and 4.1 times more Carbohydrate than Dried Sunflower Seed Kernels.
Both Dried Sunflower Seed Kernels and Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have similar amounts of Energy and Fiber per 300 kcal.
Both Dried Sunflower Seed Kernels as well as Refrigerated Hash Brown Potatoes, Pan-fried In Canola Oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sunflower SeedsVS Roasted Sunflower SeedsPan-fried Refrigerated Hash Brown PotatoesVS Roasted Sunflower SeedsSunflower SeedsVS Frozen French Fried Sweet Potatoes with SaltPan-fried Refrigerated Hash Brown PotatoesVS Frozen French Fried Sweet Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Sunflower SeedsVS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sunflower Seeds or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: