Comparing Nutrients in 500 calories As Served In Restaurant Horchata VS Sunflower Seed Flour

Weight per 500 calories

• As Served In Restaurant Horchata: 926g
• Sunflower Seed Flour: 153g

Partially Defatted Sunflower Seed Flour has 6 times more energy per unit of mass than As Served In Restaurant Horchata, which is high in comparison to other foods. As Served In Restaurant Horchata having low energy density.

Discover which food has more nutrients per 500 calories - As Served In Restaurant Horchata or Sunflower Seed Flour?

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	As Served In Restaurant Horchata	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.78% 6.57g	2.55% 2.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	7.83% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	42.3% 55g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	19.8% 14.4g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 57g	NA	g per day for Men 19-50 years
Fiber	0% 0g	21% 7.98g	38g per day for Men 19-50 years
Protein	7.94% 4.44g	132% 73.7g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	NA	0.34% 3.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	407% 4.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.44mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	89% 1.15mg	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	85% 340μg	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	2.2% 2mg	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	15% 2.22mg	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	16.7% 167mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	2.06% 0.019mg	292% 2.63mg	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	1.16% 0.093mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	132% 3.03mg	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	20% 139mg	151% 1057mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	3.02% 103mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	162% 89.3μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0.31% 4.6mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	21.8% 806g	0.31% 11.5g	3700g per day for Men 19-50 years

As Served In Restaurant Horchata VS Sunflower Seed Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - As Served In Restaurant Horchata or Sunflower Seed Flour?

Lets compare vitamin content per 500 calories of As Served In Restaurant Horchata vs Sunflower Seed Flour:

• 500 kcal of Partially Defatted Sunflower Seed Flour contain more Vitamin B1, more Vitamin B2, 25.8 times more Vitamin B3, more Vitamin B5 and 7.3 times more Vitamin B6 than As Served In Restaurant Horchata.
• 500 calories of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5

Comparing minerals per 500 calories for As Served In Restaurant Horchata vs Sunflower Seed Flour:

• 500 calories of As Served In Restaurant Horchata have 70.4 times more Water than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain 141.9 times more Copper, 109.7 times more Iron, 19.1 times more Magnesium, 32.7 times more Manganese, 7.6 times more Phosphorus, 24.1 times more Selenium and 13.7 times more Zinc than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Sunflower Seed Flour contain similar levels of Calcium per 500 calories.
• 500 calories of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Selenium and Zinc
• Both As Served In Restaurant Horchata as well as Partially Defatted Sunflower Seed Flour lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of As Served In Restaurant Horchata have 1.9 times more Carbohydrate than Sunflower Seed Flour.
• While 500 kcal of Partially Defatted Sunflower Seed Flour contain more Fiber and 16.6 times more Protein than As Served In Restaurant Horchata.
• Both As Served In Restaurant Horchata and Sunflower Seed Flour offer comparable quantities of Energy per 500 calories.
• 500 calories of As Served In Restaurant Horchata provide inadequate amounts of Fiber and Protein