Comparing Nutrients in 5 ounces As Served In Restaurant Horchata VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	As Served In Restaurant Horchata	Dried Beechnuts	Recommended Dietary Allowance
Energy	2.64% 76.5kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	NA	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	NA	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	NA	153% 26g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.3g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	3.03% 2.2g	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	% 2.32g	NA	g per day for Men 19-50 years
Sucrose	% 8.75g	NA	g per day for Men 19-50 years
Fiber	0% 0g	NA	38g per day for Men 19-50 years
Protein	1.2% 0.68g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.42% 0.067mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	0.31% 0.003mg	106% 0.95mg	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	0.18% 0.014mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	1% 4.25mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	0.62% 0.014mg	82.6% 1.9mg	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	3.04% 21.3mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	1.4% 48mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.34% 123g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of As Served In Restaurant Horchata versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of As Served In Restaurant Horchata vs Dried Beechnuts:

• 5 oz of Dried Beechnuts contain more Vitamin B1, more Vitamin B2, 18.7 times more Vitamin B3, more Vitamin B5 and 40.2 times more Vitamin B6 than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6

Comparing minerals per 5 ounces for As Served In Restaurant Horchata vs Dried Beechnuts:

• 5 ounces of As Served In Restaurant Horchata have more Phosphorus and 13.2 times more Water than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 335 times more Copper, 246 times more Iron, 134.1 times more Manganese, 29.9 times more Potassium, 2.7 times more Sodium and 6 times more Zinc than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata lack sufficient amounts of Copper, Iron, Manganese, Potassium and Zinc
• 5 ounces of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both As Served In Restaurant Horchata as well as Dried Beechnuts lack sufficient amounts of Calcium and Magnesium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Beechnuts contain 10.7 times more Energy, 70.4 times more Fat, 2.9 times more Carbohydrate and 12.9 times more Protein than As Served In Restaurant Horchata.
• 5 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy and Protein