Comparing Nutrients in 1 pound Sun-dried Tomatoes, Packed In Oil VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Cooked Nopales	Recommended Dietary Allowance
Energy	33.3% 966kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	27% 8.6g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	7% 5.1g	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	69.2% 26.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	41% 23g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	134% 1.74mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	23.4% 0.3mg	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	26% 104μg	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	513% 462mg	26.7% 24mg	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	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Cooked Nopales	Recommended Dietary Allowance
Calcium	21.3% 213mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	238% 2.15mg	24.7% 0.22mg	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	152% 12mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	80.5% 1.85mg	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	90% 630mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	209% 7099mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	80.4% 1207mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	32% 3.54mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	6.6% 244g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Cooked Nopales per 1 lb

Compare the macro and micronutrient content in 1 lb of Sun-dried Tomatoes, Packed In Oil versus 1 lb of Cooked Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sun-dried Tomatoes, Packed In Oil vs Cooked Nopales:

• 1 pound of Sun-dried Tomatoes, Packed In Oil has 2.9 times more Vitamin A, 17.5 times more Vitamin B1, 9.6 times more Vitamin B2, 12.3 times more Vitamin B3, 3.2 times more Vitamin B5, 4.8 times more Vitamin B6, 7.7 times more Vitamin B9 and 19.2 times more Vitamin C than Cooked Nopales.
• 1 pound of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sun-dried Tomatoes, Packed In Oil vs Cooked Nopales:

• 1 pound of Sun-dried Tomatoes, Packed In Oil has 9.7 times more Copper, 5.4 times more Iron, 1.7 times more Magnesium, 8.7 times more Phosphorus, 8 times more Potassium, 4.3 times more Selenium, 13.3 times more Sodium and 3.7 times more Zinc than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 3.5 times more Calcium and 1.8 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Cooked Nopales contain similar levels of Manganese per one pound.
• 1 pound of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sun-dried Tomatoes, Packed In Oil has 14.2 times more Energy, 281.6 times more Fat, 315.5 times more Saturated Fat, 39 times more Omega 3, 104.3 times more Omega 6, 7.1 times more Carbohydrate, 2.9 times more Fiber and 3.7 times more Protein than Cooked Nopales.
• 1 pound of Cooked Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6