Comparing Nutrients in 7 ounces As Served In Restaurant Horchata VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
As Served In Restaurant Horchata	4%	12%	84%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	As Served In Restaurant Horchata	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	3.7% 107kcal	42.4% 1228kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	NA	37% 12g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	436% 74g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	31.4% 41g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	4.24% 3.08g	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	% 3.25g	NA	g per day for Men 19-50 years
Sucrose	% 12.2g	NA	g per day for Men 19-50 years
Fiber	0% 0g	60% 23g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	61% 34g	56g per day for Men 19-50 years

Vitamins

	As Served In Restaurant Horchata	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	53.7% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.58% 0.093mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	280% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	123% 1.6mg	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	118% 472μg	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	3.1% 2.78mg	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	3.18% 0.48mg	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	0.44% 0.004mg	404% 3.64mg	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	0.25% 0.02mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	182% 4.2mg	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	4.25% 29.8mg	328% 2298mg	700mg per day for Men 19-50 years
Potassium	2% 67.5mg	28.7% 974mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	96% 10.5mg	11mg per day for Men 19-50 years
Water	4.67% 173g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: As Served In Restaurant Horchata VS Toasted Sunflower Seeds per 7 oz

Compare the macro and micronutrient content in 7 oz of As Served In Restaurant Horchata versus 7 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of As Served In Restaurant Horchata vs Toasted Sunflower Seeds:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain more Vitamin B1, more Vitamin B2, 89.3 times more Vitamin B3, more Vitamin B5 and 47.4 times more Vitamin B6 than As Served In Restaurant Horchata.
• 7 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 7 ounces for As Served In Restaurant Horchata vs Toasted Sunflower Seeds:

• 7 ounces of As Served In Restaurant Horchata have 87.1 times more Water than Toasted Sunflower Seeds.
• While 7 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 917 times more Copper, 681 times more Iron, 43 times more Magnesium, 211.4 times more Manganese, 77.2 times more Phosphorus, 14.4 times more Potassium and 88.3 times more Zinc than As Served In Restaurant Horchata.
• 7 ounces of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Sunflower Seed Kernels no Salt contain 11.5 times more Energy, 80 times more Fat, 1.8 times more Carbohydrate, more Fiber and 35.9 times more Protein than As Served In Restaurant Horchata.
• 7 ounces of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein