Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Energy	81% 2350kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	10% 13g	130g per day for Men 19-50 years
Sugars	17% 12.3g	6.13% 4.45g	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	0% 0g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	21% 7.94g	38g per day for Men 19-50 years
Protein	142% 79.6g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	20.5% 0.27mg	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	232% 929μg	2.98% 12μg	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	4.85% 4.37mg	23.4% 21mg	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	961% 144mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Calcium	34.5% 345mg	65% 651mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	21.6% 0.19mg	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	212% 17mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	70.4% 1.6mg	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	646% 4521mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	10% 374g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 29.1 times more Vitamin B1, 7 times more Vitamin B2, 14 times more Vitamin B3, 46.3 times more Vitamin B5, 11.8 times more Vitamin B6, 78 times more Vitamin B9 and more Vitamin E than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain more Vitamin A, 4.8 times more Vitamin C and 1.6 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 36.8 times more Copper, 8.6 times more Iron, 2.7 times more Magnesium, 5.1 times more Manganese, 71.2 times more Phosphorus, 2.5 times more Potassium, 111.7 times more Selenium and 24.8 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 1.9 times more Calcium, 6.7 times more Sodium and 61.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 39.5 times more Energy, 1026 times more Fat, 1178 times more Saturated Fat, 40.5 times more Omega 3, 1800.4 times more Omega 6, 7 times more Carbohydrate, 2.8 times more Sugars, 5.3 times more Fiber and 14.9 times more Protein than Cooked Nopales no Salt.
• Both Oil Roasted Sunflower Seed Kernels as well as Cooked Nopales no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.