Comparing Nutrients in 300 calories As Served In Restaurant Horchata VS Unsweetened Rice Milk

Weight per 300 calories

• As Served In Restaurant Horchata: 556g
• Unsweetened Rice Milk: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - As Served In Restaurant Horchata or Unsweetened Rice Milk?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	As Served In Restaurant Horchata	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	11.5% 1.95g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	45% 58.5g	130g per day for Men 19-50 years
Sugars	71.7% 52g	46.5% 33.7g	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	12% 8.6g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 34.3g	NA	g per day for Men 19-50 years
Fiber	0% 0g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	NA	44.7% 402μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	69.7% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.26% 0.094mg	19% 0.25mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	168% 4.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	44.7% 268IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.33mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	As Served In Restaurant Horchata	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	10% 100mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	1.23% 0.011mg	26.2% 0.24mg	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	0.69% 0.056mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	78.3% 1.8mg	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	12% 83.3mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	5.56% 189mg	5.07% 172mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	5.2% 77.8mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	7.54% 0.83mg	11mg per day for Men 19-50 years
Water	13% 484g	15.4% 570g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of As Served In Restaurant Horchata vs Unsweetened Rice Milk:

• Unsweetened Rice Milk contains more Vitamin B1, more Vitamin B2, 9.5 times more Vitamin B3, more Vitamin B5, 2.6 times more Vitamin B6 and 2.3 times more Vitamin E than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata as well as Unsweetened Rice Milk have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for As Served In Restaurant Horchata vs Unsweetened Rice Milk:

• Unsweetened Rice Milk contains 7.5 times more Calcium, 21.3 times more Copper, 23 times more Iron, 4.2 times more Magnesium, 32.4 times more Manganese, 4.3 times more Phosphorus, 6.3 times more Selenium, 3.2 times more Sodium and 2.5 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Unsweetened Rice Milk have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• As Served In Restaurant Horchata have 1.5 times more Sugars and 1.5 times more Protein than Unsweetened Rice Milk.
• While Unsweetened Rice Milk contains 1.6 times more Fat and more Fiber than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Unsweetened Rice Milk have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both As Served In Restaurant Horchata as well as Unsweetened Rice Milk have insufficient amounts of Glucose and Sucrose in 300 kcal.