Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Nopales	27%	4%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Nopales	Recommended Dietary Allowance
Energy	91% 2640kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	11.6% 15g	130g per day for Men 19-50 years
Sugars	17% 12.4g	7.2% 5.2g	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	132% 50.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	157% 87.7g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	24.4% 0.32mg	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	269% 1075μg	3.4% 13.6μg	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	7.06% 6.35mg	47% 42mg	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	789% 118mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Nopales	Recommended Dietary Allowance
Calcium	31.8% 318mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	26.2% 0.24mg	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	215% 17.2mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	90% 2.07mg	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	748% 5239mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.5% 427g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Nopales:

• Dry Roasted Sunflower Seed Kernels no Salt have 8.8 times more Vitamin B1, 6 times more Vitamin B2, 17.2 times more Vitamin B3, 42.2 times more Vitamin B5, 11.5 times more Vitamin B6, 79 times more Vitamin B9 and more Vitamin E than Raw Nopales.
• While Raw Nopales contain more Vitamin A, 6.6 times more Vitamin C and 2 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Nopales:

• Dry Roasted Sunflower Seed Kernels no Salt have 35.2 times more Copper, 6.4 times more Iron, 2.5 times more Magnesium, 4.6 times more Manganese, 72.2 times more Phosphorus, 3.3 times more Potassium, 113.3 times more Selenium and 21.2 times more Zinc than Raw Nopales.
• While Raw Nopales contain 2.3 times more Calcium, 7 times more Sodium and 78.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 36.4 times more Energy, 553.3 times more Fat, 326.2 times more Saturated Fat, 13.8 times more Omega 3, 745 times more Omega 6, 7.2 times more Carbohydrate, 2.4 times more Sugars, 5 times more Fiber and 14.6 times more Protein than Raw Nopales.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Nopales have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.