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

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
As Served In Restaurant Horchata	4%	12%	84%

Macro Nutrients

	Roasted Sunflower Seeds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Energy	201% 5820kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	NA	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	88.6% 115g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	NA	% 61.7g	g per day for Men 19-50 years
Fiber	292% 111g	0% 0g	38g per day for Men 19-50 years
Protein	345% 193g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	1740% 261mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	As Served In Restaurant Horchata	Recommended Dietary Allowance
Calcium	70% 700mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23.5% 871g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have more Vitamin B1, more Vitamin B2, 149.8 times more Vitamin B3, more Vitamin B5, 47.3 times more Vitamin B6, 108.8 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.9 times more Calcium, 915 times more Copper, 380 times more Iron, 43 times more Magnesium, 211 times more Manganese, 77 times more Phosphorus, 25 times more Potassium, 198.3 times more Selenium and 88.2 times more Zinc than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 72.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.8 times more Energy, 70.1 times more Fat, 2.1 times more Carbohydrate, more Fiber and 40.3 times more Protein than As Served In Restaurant Horchata.
• While As Served In Restaurant Horchata contain 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as As Served In Restaurant Horchata have insufficient amounts of Glucose and Sucrose in 1 kg.