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

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Sunflower Seeds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	201% 5840kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	NA	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	88.6% 115g	130g per day for Men 19-50 years
Sugars	36% 26g	129% 94g	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	21.4% 15.5g	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	% 16.4g	g per day for Men 19-50 years
Sucrose	% 25g	% 61.7g	g per day for Men 19-50 years
Fiber	226% 86g	0% 0g	38g per day for Men 19-50 years
Protein	371% 208g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	13% 0.17mg	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	568% 2270μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.6% 14mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2345% 352mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	78% 780mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	2.22% 0.02mg	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	656% 52.5mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	4.35% 0.1mg	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	943% 6600mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	23.5% 871g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels have more Vitamin B1, more Vitamin B2, 177.3 times more Vitamin B3, more Vitamin B5, 79.1 times more Vitamin B6 and 146.5 times more Vitamin E than As Served In Restaurant Horchata.
• Both Dried Sunflower Seed Kernels as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin K in 1 kg.

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

• Dried Sunflower Seed Kernels have 4.3 times more Calcium, 900 times more Copper, 525 times more Iron, 108.3 times more Magnesium, 195 times more Manganese, 44 times more Phosphorus, 19 times more Potassium, 132.5 times more Selenium and 83.3 times more Zinc than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 18.4 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels have 10.8 times more Energy, 72.5 times more Fat, 1.7 times more Carbohydrate, more Fiber and 43.3 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 3.6 times more Sugars than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as As Served In Restaurant Horchata have insufficient amounts of Glucose and Sucrose in 1 kg.