Comparing Nutrients in 14 ounces Sun-dried Tomatoes, Packed In Oil VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Nopales	27%	4%	69%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Nopales	Recommended Dietary Allowance
Energy	29% 845kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	57.6% 56g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	23.5% 7.5g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	46.3% 7.87g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	10% 13.2g	130g per day for Men 19-50 years
Sugars	NA	6.3% 4.56g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	60.6% 23g	23% 8.73g	38g per day for Men 19-50 years
Protein	36% 20g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Nopales	Recommended Dietary Allowance
Vitamin A	28.2% 254μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.27mg	21.4% 0.28mg	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	23% 91μg	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	449% 404mg	41% 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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Nopales	Recommended Dietary Allowance
Calcium	18.7% 187mg	65% 651mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	23% 0.21mg	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	133% 10.6mg	29.3% 2.34mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	79% 1.8mg	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	79% 552mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	183% 6211mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	70.4% 1056mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.77% 214g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Nopales per 14 oz

Compare the macro and micronutrient content in 14 oz of Sun-dried Tomatoes, Packed In Oil versus 14 oz of Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sun-dried Tomatoes, Packed In Oil vs Nopales:

• 14 ounces of Sun-dried Tomatoes, Packed In Oil have 2.8 times more Vitamin A, 16.1 times more Vitamin B1, 9.3 times more Vitamin B2, 8.9 times more Vitamin B3, 2.9 times more Vitamin B5, 4.6 times more Vitamin B6, 7.7 times more Vitamin B9 and 10.9 times more Vitamin C than Nopales.
• 14 ounces of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sun-dried Tomatoes, Packed In Oil vs Nopales:

• 14 ounces of Sun-dried Tomatoes, Packed In Oil have 9.1 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 8.7 times more Phosphorus, 6.1 times more Potassium, 4.3 times more Selenium, 12.7 times more Sodium and 3.1 times more Zinc than Nopales.
• While 14 oz of Raw Nopales contain 3.5 times more Calcium and 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Nopales contain similar levels of Manganese per 14 ounces.
• 14 ounces of Nopales lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sun-dried Tomatoes, Packed In Oil have 13.3 times more Energy, 156.4 times more Fat, 118.3 times more Saturated Fat, 15.6 times more Omega 3, 45 times more Omega 6, 7 times more Carbohydrate, 2.6 times more Fiber and 3.8 times more Protein than Nopales.
• 14 ounces of Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6