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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• As Served In Restaurant Horchata: 926g

Roasted Sunflower Seeds have 10.8 times more energy per 100g than As Served In Restaurant Horchata. It has very high energy density when compared to other foods. As Served In Restaurant Horchata having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Sunflower Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	6.78% 6.57g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	NA	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	NA	1.6g per day for Men 19-50 years
Omega 6	166% 28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	82% 107g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	120% 86.7g	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	NA	19.8% 14.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 57g	g per day for Men 19-50 years
Fiber	25% 9.54g	0% 0g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	7.94% 4.44g	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	7.6% 0.091mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	2.7% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	12% 0.16mg	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	51% 204μg	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	1.34% 1.2mg	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	149% 22.4mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	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	6% 60mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	2.06% 0.019mg	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	41% 3.26mg	1.16% 0.093mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	4.03% 0.093mg	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	142% 992mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	9.26% 315mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	6.73% 3.7μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	8.64% 130mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	21.8% 806g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS As Served In Restaurant Horchata Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Sunflower Seeds have more Vitamin B2, 13.9 times more Vitamin B3, more Vitamin B5, 4.4 times more Vitamin B6 and 10.1 times more Vitamin E than As Served In Restaurant Horchata.
• 500 calories of As Served In Restaurant Horchata have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B5
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as As Served In Restaurant Horchata have insufficient amounts of Vitamin B1 and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Sunflower Seeds vs As Served In Restaurant Horchata:

• 500 calories of Roasted Sunflower Seeds have 84.9 times more Copper, 35.3 times more Iron, 4 times more Magnesium, 19.6 times more Manganese, 7.1 times more Phosphorus, 2.3 times more Potassium, 18.4 times more Selenium and 8.2 times more Zinc than As Served In Restaurant Horchata.
• While 500 kcal of As Served In Restaurant Horchata contain 2.8 times more Calcium and 782.3 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 500 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium
• 500 calories of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Sunflower Seeds have 6.5 times more Fat, more Fiber and 3.7 times more Protein than As Served In Restaurant Horchata.
• While 500 kcal of As Served In Restaurant Horchata contain 5.2 times more Carbohydrate and 37 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and As Served In Restaurant Horchata offer comparable quantities of Energy per 500 calories.
• 500 calories of As Served In Restaurant Horchata provide inadequate amounts of Fiber and Protein