Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Refrigerated Hash Brown Potatoes

Weight per 300 calories

Roasted Sunflower Seeds

51.5g

Refrigerated Hash Brown Potatoes

357g

Roasted Sunflower Seeds have 6.9 times more energy per 100g than Refrigerated Hash Brown Potatoes. It has very high energy density when compared to other foods. Unprepared Refrigerated Hash Brown Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Roasted Sunflower Seeds

12%

72%

16%

Refrigerated Hash Brown Potatoes

91%

300 kcal ▼

Macro Nutrients

Roasted Sunflower Seedsvs 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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26.5%25.7g

Fat

0.29%0.29g

25.7 gvs0.29 g

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

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8.4%2.7g

Saturated Fat

2.7 gvsNA g

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

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2.22%0.036g

Omega 3

0.036 gvsNA g

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

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99%17g

Omega 6

17 gvsNA 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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9.54%12.4g

Carbohydrate

52.6%68.4g

12.4 gvs68.4 g

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

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1.94%1.4g

Sugars

4.5%3.25g

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

1.4 gvs3.25 g

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

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Fructose

1.77%1.3g

≤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 gvs1.3 g

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

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Glucose

%1.93g

NA gvs1.93 g

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

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Sucrose

%0g

NA gvs0 g

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

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15%5.72g

Fiber

17%6.43g

5.72 gvs6.43 g

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

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17.8%9.96g

Protein

11%6.25g

9.96 gvs6.25 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Roasted Sunflower Seedsvs Refrigerated Hash Brown Potatoes

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

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

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4.55%0.055mg

Vitamin B1

8.04%0.096mg

Thiamine

0.055 mgvs0.096 mg

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

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9.75%0.13mg

Vitamin B2

6.04%0.079mg

Riboflavin

0.13 mgvs0.079 mg

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

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22.7%3.63mg

Vitamin B3

39.7%6.35mg

Niacin, nicotinic acid, niacinamide

3.63 mgvs6.35 mg

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

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72.6%3.63mg

Vitamin B5

39.6%2mg

Pantothenic acid

3.63 mgvs2 mg

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

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32%0.41mg

Vitamin B6

70.6%0.92mg

Pyridoxine

0.41 mgvs0.92 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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30.5%122μg

Vitamin B9

Folates and Folic Acid

122 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

19.4%17.5mg

Ascorbic acid

0.72 mgvs17.5 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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89.7%13.5mg

Vitamin E

1.67%0.25mg

Tocopherols and Tocotrienols

13.5 mgvs0.25 mg

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

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1.16%1.4μg

Vitamin K

1.2%1.43μg

Phytomenadione or phylloquinone

1.4 μgvs1.43 μg

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

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Minerals

Roasted Sunflower Seedsvs Refrigerated Hash Brown Potatoes

3.6%36mg

Calcium

2.14%21.4mg

36 mgvs21.4 mg

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

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105%0.94mg

Copper

24.6%0.22mg

0.94 mgvs0.22 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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24.5%1.96mg

Iron

21.4%1.7mg

1.96 mgvs1.7 mg

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

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16%66.5mg

Magnesium

16%68mg

66.5 mgvs68 mg

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

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47.3%1.1mg

Manganese

21.7%0.5mg

1.1 mgvs0.5 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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85%595mg

Phosphorus

35.7%250mg

595 mgvs250 mg

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

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13%438mg

Potassium

44.6%1518mg

438 mgvs1518 mg

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

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74.3%41μg

Selenium

19%10.4μg

41 μgvs10.4 μg

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

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0.1%1.55mg

Sodium

10%150mg

1.55 mgvs150 mg

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

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24.8%2.73mg

Zinc

12.3%1.36mg

2.73 mgvs1.36 mg

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

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0.017%0.62g

Water

7.5%278g

0.62 gvs278 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 Roasted Sunflower Seeds vs Refrigerated Hash Brown Potatoes:

Dry Roasted Sunflower Seed Kernels no Salt have 1.6 times more Vitamin B2, 1.8 times more Vitamin B5 and 53.8 times more Vitamin E than Unprepared Refrigerated Hash Brown Potatoes.
While Unprepared Refrigerated Hash Brown Potatoes contain 1.8 times more Vitamin B1, 1.7 times more Vitamin B3, 2.2 times more Vitamin B6 and 24.3 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Refrigerated Hash Brown Potatoes:

Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Calcium, 4.3 times more Copper, 2.2 times more Manganese, 2.4 times more Phosphorus, 3.9 times more Selenium and 2 times more Zinc than Unprepared Refrigerated Hash Brown Potatoes.
While Unprepared Refrigerated Hash Brown Potatoes contain 3.5 times more Potassium, 97 times more Sodium and 449.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Sunflower Seed Kernels no Salt have 89.8 times more Fat and 1.6 times more Protein than Unprepared Refrigerated Hash Brown Potatoes.
While Unprepared Refrigerated Hash Brown Potatoes contain 5.5 times more Carbohydrate and 2.3 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
Both Dry Roasted Sunflower Seed Kernels no Salt and Unprepared Refrigerated Hash Brown Potatoes have similar amounts of Energy and Fiber per 300 kcal.
Both Dry Roasted Sunflower Seed Kernels no Salt as well as Unprepared Refrigerated Hash Brown Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Roasted Sunflower SeedsVS Oil Roasted Sunflower SeedsRefrigerated Hash Brown PotatoesVS Oil Roasted Sunflower SeedsRoasted Sunflower SeedsVS Pan-fried Refrigerated Hash Brown PotatoesRefrigerated Hash Brown PotatoesVS Pan-fried Refrigerated Hash Brown Potatoes

Compare Foods

Comparing Nutrients in 300 calories Roasted Sunflower SeedsVS Refrigerated Hash Brown Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: