Comparing Nutrients in 1 kilogram As Served In Restaurant Horchata VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	As Served In Restaurant Horchata	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	18.6% 540kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	NA	186% 59.5g	32g per day for Men 19-50 years
Omega 3	NA	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	2199% 374g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.6% 115g	158% 206g	130g per day for Men 19-50 years
Sugars	129% 94g	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	21.4% 15.5g	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	% 16.4g	NA	g per day for Men 19-50 years
Sucrose	% 61.7g	NA	g per day for Men 19-50 years
Fiber	0% 0g	303% 115g	38g per day for Men 19-50 years
Protein	8.57% 4.8g	307% 172g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	619% 8.05mg	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	NA	595% 2380μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	15.6% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	2038% 18.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	1.25% 0.1mg	851% 68mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4.35% 0.1mg	919% 21mg	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	21.4% 150mg	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	144% 4910mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	482% 53mg	11mg per day for Men 19-50 years
Water	23.5% 871g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Toasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of As Served In Restaurant Horchata versus 1 kg of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of As Served In Restaurant Horchata vs Toasted Sunflower Seeds:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains more Vitamin B1, more Vitamin B2, 89.3 times more Vitamin B3, more Vitamin B5 and 47.4 times more Vitamin B6 than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 1 kilogram for As Served In Restaurant Horchata vs Toasted Sunflower Seeds:

• 1 kilogram of As Served In Restaurant Horchata has 87.1 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 3.2 times more Calcium, 917 times more Copper, 681 times more Iron, 43 times more Magnesium, 211.4 times more Manganese, 77.2 times more Phosphorus, 14.4 times more Potassium and 88.3 times more Zinc than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 11.5 times more Energy, 80 times more Fat, 1.8 times more Carbohydrate, more Fiber and 35.9 times more Protein than As Served In Restaurant Horchata.
• 1 kilogram of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein