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

Weight per 500 calories

• As Served In Restaurant Horchata: 926g
• Sunflower Seeds: 85.6g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.78% 6.57g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	12% 3.8g	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	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	13% 17g	130g per day for Men 19-50 years
Sugars	120% 86.7g	3.1% 2.24g	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	% 2.14g	g per day for Men 19-50 years
Fiber	0% 0g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	7.94% 4.44g	31.8% 17.8g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0.29% 2.57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.44mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	88.6% 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	48.6% 194μg	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	1.33% 1.2mg	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	201% 30mg	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	16.7% 167mg	6.68% 66.8mg	1000mg per day for Men 19-50 years
Copper	2.06% 0.019mg	171% 1.54mg	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	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	66.3% 278mg	420mg per day for Men 19-50 years
Manganese	4.03% 0.093mg	72.6% 1.67mg	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	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	6.73% 3.7μg	82.5% 45.4μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	21.8% 806g	0.11% 4.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both As Served In Restaurant Horchata as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 500 kcal.