Comparing Nutrients in 14 ounces Nopales VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Nopales	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.2g	70% 91g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	23% 8.73g	111% 42g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Nopales	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	242% 3.14mg	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	2.98% 12μg	232% 929μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41% 37mg	4.85% 4.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	65% 651mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	796% 7.16mg	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	29.3% 2.34mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	359% 8.26mg	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	9.07% 63.5mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	10% 374g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nopales vs Oil Roasted Sunflower Seeds:

• Raw Nopales have more Vitamin A, 8.5 times more Vitamin C and 1.7 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 26.7 times more Vitamin B1, 6.8 times more Vitamin B2, 10.1 times more Vitamin B3, 41.6 times more Vitamin B5, 11.3 times more Vitamin B6, 78 times more Vitamin B9 and more Vitamin E than Raw Nopales.
• Both Raw Nopales as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Nopales vs Oil Roasted Sunflower Seeds:

• Raw Nopales have 1.9 times more Calcium, 7 times more Sodium and 61.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 34.7 times more Copper, 7.3 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese, 71.2 times more Phosphorus, 1.9 times more Potassium, 111.7 times more Selenium and 20.8 times more Zinc than Raw Nopales.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels contain 37 times more Energy, 570 times more Fat, 441.8 times more Saturated Fat, 16.2 times more Omega 3, 777.5 times more Omega 6, 6.9 times more Carbohydrate, 2.7 times more Sugars, 4.8 times more Fiber and 15.2 times more Protein than Raw Nopales.
• Both Raw Nopales as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.