Comparing Nutrients in 100 grams Roasted Sunflower Seeds VS 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	20% 582kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	51.3% 49.8g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	16.3% 5.2g	NA	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	193% 32.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	8.86% 11.5g	130g per day for Men 19-50 years
Sugars	3.77% 2.73g	13% 9.36g	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	2.14% 1.55g	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	% 1.64g	g per day for Men 19-50 years
Sucrose	NA	% 6.17g	g per day for Men 19-50 years
Fiber	29.2% 11g	0% 0g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	0.86% 0.48g	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	8.83% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.04mg	0.29% 0.047mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	141% 7.04mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.8mg	1.3% 0.017mg	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	59.3% 237μg	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	1.56% 1.4mg	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	174% 26mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	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	7% 70mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	203% 1.83mg	0.22% 0.002mg	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	47.5% 3.8mg	0.13% 0.01mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	0.71% 3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	0.43% 0.01mg	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	165% 1155mg	2.14% 15mg	700mg per day for Men 19-50 years
Potassium	25% 850mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	144% 79.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	0.032% 1.2g	2.35% 87g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS As Served In Restaurant Horchata per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Sunflower Seeds versus 100 g of As Served In Restaurant Horchata to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Sunflower Seeds vs As Served In Restaurant Horchata:

• 100 grams of Roasted Sunflower Seeds have more Vitamin B1, more Vitamin B2, 149.8 times more Vitamin B3, more Vitamin B5, 47.3 times more Vitamin B6, 108.8 times more Vitamin E and more Vitamin K than As Served In Restaurant Horchata.
• 100 grams of As Served In Restaurant Horchata have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Roasted Sunflower Seeds vs As Served In Restaurant Horchata:

• 100 grams of Roasted Sunflower Seeds have 3.9 times more Calcium, 915 times more Copper, 380 times more Iron, 43 times more Magnesium, 211 times more Manganese, 77 times more Phosphorus, 25 times more Potassium, 198.3 times more Selenium and 88.2 times more Zinc than As Served In Restaurant Horchata.
• While 100 g of As Served In Restaurant Horchata contain 72.6 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of As Served In Restaurant Horchata lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Sunflower Seeds have 10.8 times more Energy, 70.1 times more Fat, 2.1 times more Carbohydrate, more Fiber and 40.3 times more Protein than As Served In Restaurant Horchata.
• While 100 g of As Served In Restaurant Horchata contain 3.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 grams of As Served In Restaurant Horchata provide inadequate amounts of Energy, Fiber and Protein