Comparing Nutrients in 300 calories As Served In Restaurant Horchata VS Sunflower Seeds

Weight per 300 calories

• As Served In Restaurant Horchata: 556g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 10.8 times more energy per unit of mass than As Served In Restaurant Horchata, which is very high in comparison to other foods. As Served In Restaurant Horchata having low energy density.

Which food has more nutrients per 300 calories - As Served In Restaurant Horchata or Sunflower Seeds?

Macros Ratio

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

Macro Nutrients

	As Served In Restaurant Horchata	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	71.7% 52g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	0% 0g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	4.76% 2.67g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.63% 0.26mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.26% 0.094mg	53% 0.69mg	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	29% 117μg	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	0.8% 0.72mg	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	8.9% 1.33mg	120% 18mg	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

	As Served In Restaurant Horchata	Sunflower Seeds	Recommended Dietary Allowance
Calcium	10% 100mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	1.23% 0.011mg	103% 0.92mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.97% 16.7mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	43.6% 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	12% 83.3mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	5.56% 189mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	4.04% 2.22μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	5.2% 77.8mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	3.03% 0.33mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	13% 484g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of As Served In Restaurant Horchata vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain more Vitamin B1, more Vitamin B2, 16.4 times more Vitamin B3, more Vitamin B5, 7.3 times more Vitamin B6 and 13.6 times more Vitamin E than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin K in 300 kcal.

Comparing minerals per 300 calories for As Served In Restaurant Horchata vs Sunflower Seeds:

• As Served In Restaurant Horchata have 2.5 times more Calcium, 16.8 times more Sodium and 199.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 83.2 times more Copper, 48.5 times more Iron, 10 times more Magnesium, 18 times more Manganese, 4.1 times more Phosphorus, 1.8 times more Potassium, 12.3 times more Selenium and 7.7 times more Zinc than As Served In Restaurant Horchata.

Comparison of macro-nutrients per 300 calories:

• As Served In Restaurant Horchata have 6.2 times more Carbohydrate and 38.6 times more Sugars than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 6.7 times more Fat, more Fiber and 4 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both As Served In Restaurant Horchata as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 300 kcal.