Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Roasted Sunflower Seeds	Prickly Pears	Recommended Dietary Allowance
Energy	201% 5820kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	73.6% 96g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	NA	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	292% 111g	95% 36g	38g per day for Men 19-50 years
Protein	345% 193g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Prickly Pears	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	46% 0.6mg	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	593% 2370μg	15% 60μg	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	15.6% 14mg	156% 140mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Prickly Pears	Recommended Dietary Allowance
Calcium	70% 700mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	89% 0.8mg	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	475% 38mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	NA	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	1650% 11550mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.32% 12g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Prickly Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Sunflower Seeds versus 1 kg of Prickly Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Prickly Pears:

• 1 kilogram of Roasted Sunflower Seeds has 7.6 times more Vitamin B1, 4.1 times more Vitamin B2, 15.3 times more Vitamin B3, 13.4 times more Vitamin B6 and 39.5 times more Vitamin B9 than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 10 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• 1 kilogram of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Prickly Pears:

• 1 kilogram of Roasted Sunflower Seeds has 1.3 times more Calcium, 22.9 times more Copper, 12.7 times more Iron, 1.5 times more Magnesium, 48.1 times more Phosphorus, 3.9 times more Potassium, 132.2 times more Selenium and 44.1 times more Zinc than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 73 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 14.2 times more Energy, 97.6 times more Fat, 77.9 times more Saturated Fat, 3 times more Omega 3, 176.2 times more Omega 6, 2.5 times more Carbohydrate, 3.1 times more Fiber and 26.5 times more Protein than Prickly Pears.
• 1 kilogram of Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein