Comparing Nutrients in 500 calories Sunflower SeedsVS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 500 calories

Sunflower Seeds

85.6g

Pan-fried Refrigerated Hash Brown Potatoes

207g

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 500 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%

500 kcal ▼

Macro Nutrients

Sunflower Seedsvs Pan-fried Refrigerated Hash Brown Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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45.4%44g

Fat

22%21.3g

44 gvs21.3 g

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

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12%3.8g

Saturated Fat

5.2%1.66g

3.8 gvs1.66 g

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

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3.2%0.051g

Omega 3

102%1.63g

0.051 gvs1.63 g

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

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116%19.7g

Omega 6

25%4.26g

19.7 gvs4.26 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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13%17g

Carbohydrate

54%70.2g

17 gvs70.2 g

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

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3.1%2.24g

Sugars

3.3%2.4g

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

2.24 gvs2.4 g

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

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Fructose

1.3%0.93g

≤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 gvs0.93 g

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

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Glucose

%1.26g

NA gvs1.26 g

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

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%2.14g

Sucrose

%0g

2.14 gvs0 g

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

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19.4%7.36g

Fiber

19.6%7.44g

7.36 gvs7.44 g

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

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31.8%17.8g

Protein

12%6.7g

17.8 gvs6.7 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

0.29%2.57μg

Vitamin A

RAE, retinol activity equivalents

2.57 μgvsNA μg

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

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106%1.27mg

Vitamin B1

4.65%0.056mg

Thiamine

1.27 mgvs0.056 mg

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

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23.4%0.3mg

Vitamin B2

7.95%0.1mg

Riboflavin

0.3 mgvs0.1 mg

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

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44.6%7.14mg

Vitamin B3

41.2%6.6mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs6.6 mg

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

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19.3%0.97mg

Vitamin B5

30.4%1.5mg

Pantothenic acid

0.97 mgvs1.5 mg

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

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88.6%1.15mg

Vitamin B6

57.7%0.75mg

Pyridoxine

1.15 mgvs0.75 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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48.6%194μg

Vitamin B9

Folates and Folic Acid

194 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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1.33%1.2mg

Vitamin C

6.2%5.58mg

Ascorbic acid

1.2 mgvs5.58 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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201%30mg

Vitamin E

23%3.47mg

Tocopherols and Tocotrienols

30 mgvs3.47 mg

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

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0%0μg

Vitamin K

33.7%40.5μg

Phytomenadione or phylloquinone

0 μgvs40.5 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

6.68%66.8mg

Calcium

2.07%20.7mg

66.8 mgvs20.7 mg

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

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171%1.54mg

Copper

24.6%0.22mg

1.54 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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56%4.5mg

Iron

19%1.53mg

4.5 mgvs1.53 mg

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

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66.3%278mg

Magnesium

15.7%66mg

278 mgvs66 mg

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

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72.6%1.67mg

Manganese

20.2%0.46mg

1.67 mgvs0.46 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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80.7%565mg

Phosphorus

36%252mg

565 mgvs252 mg

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

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16.2%552mg

Potassium

42.8%1455mg

552 mgvs1455 mg

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

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82.5%45.4μg

Selenium

45.4 μgvsNA μg

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

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0.51%7.7mg

Sodium

10.6%159mg

7.7 mgvs159 mg

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

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39%4.3mg

Zinc

12%1.3mg

4.3 mgvs1.3 mg

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

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0.11%4.05g

Water

2.82%104g

4.05 gvs104 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Sunflower SeedsVS Pan-fried Refrigerated Hash Brown Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Sunflower Seeds or Pan-fried Refrigerated Hash Brown Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: