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Comparing Nutrients in 100 calories Cooked NopalesVS Sunflower Seeds

Weight per 100 calories

Cooked Nopales
667g
Sunflower Seeds
17g

Dried Sunflower Seed Kernels have 38.9 times more energy per unit of mass than Cooked Nopales no Salt, which is very high in comparison to other foods. Cooked Nopales having very low energy density.

Which food has more nutrients per 100 calories - Cooked Nopales or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Cooked Nopales
28%
2%
70%
Sunflower Seeds
13%
74%
13%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.34%0.33g
Fat
9.1%8.8g
0.33 gvs8.8 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
2.4%0.76g
0.04 gvs0.76 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.83%0.013g
Omega 3
0.64%0.01g
0.013 gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.75%0.13g
Omega 6
23.2%3.95g
0.13 gvs3.95 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g
Carbohydrate
2.63%3.42g
22 gvs3.42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
10.3%7.47g
Sugars
0.62%0.45g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
7.47 gvs0.45 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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35%13.3g
Fiber
3.88%1.47g
13.3 gvs1.47 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
16%9g
Protein
6.35%3.56g
9 gvs3.56 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

16.3%147μg
Vitamin A
0.057%0.51μg
RAE, retinol activity equivalents
147 μgvs0.51 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.1%0.073mg
Vitamin B1
21%0.25mg
Thiamine
0.073 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.5%0.27mg
Vitamin B2
4.68%0.061mg
Riboflavin
0.27 mgvs0.061 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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12.3%1.97mg
Vitamin B3
8.92%1.43mg
Niacin, nicotinic acid, niacinamide
1.97 mgvs1.43 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
20%1mg
Vitamin B5
3.87%0.19mg
Pantothenic acid
1 mgvs0.19 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34.4%0.45mg
Vitamin B6
17.7%0.23mg
Pyridoxine
0.45 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5%20μg
Vitamin B9
9.7%39μg
Folates and Folic Acid
20 μgvs39 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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39.3%35.3mg
Vitamin C
0.27%0.24mg
Ascorbic acid
35.3 mgvs0.24 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0%0mg
Vitamin E
40%6.02mg
Tocopherols and Tocotrienols
0 mgvs6.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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28.3%34μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
34 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

109%1093mg
Calcium
1.34%13.4mg
1093 mgvs13.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.3%0.33mg
Copper
34.2%0.31mg
0.33 mgvs0.31 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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41.7%3.33mg
Iron
11.2%0.9mg
3.33 mgvs0.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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74.6%313mg
Magnesium
13.3%55.7mg
313 mgvs55.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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118%2.7mg
Manganese
14.5%0.33mg
2.7 mgvs0.33 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.2%107mg
Phosphorus
16%113mg
107 mgvs113 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.2%1300mg
Potassium
3.25%110mg
1300 mgvs110 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.5%4.67μg
Selenium
16.5%9.08μg
4.67 μgvs9.08 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
8.9%133mg
Sodium
0.1%1.54mg
133 mgvs1.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.7%1.4mg
Zinc
7.8%0.86mg
1.4 mgvs0.86 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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17%629g
Water
0.022%0.81g
629 gvs0.81 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cooked Nopales vs Sunflower Seeds:
Comparing minerals per 100 calories for Cooked Nopales vs Sunflower Seeds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: