Comparing Nutrients in 300 calories Sunflower Seeds VS Cooked Nopales

Weight per 300 calories

• Sunflower Seeds: 51.4g
• Cooked Nopales: 2000g

Sunflower Seeds have 38.9 times more energy per 100g than Cooked Nopales. It has very high energy density when compared to other foods. Cooked Nopales no Salt having very low energy density.

Which food has more nutrients per 300 calories - Sunflower Seeds or Cooked Nopales?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	31% 22.4g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	11.6% 4.4g	105% 40g	38g per day for Men 19-50 years
Protein	19% 10.7g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.4% 0.76mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	103% 1.34mg	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	29% 117μg	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	0.8% 0.72mg	118% 106mg	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	120% 18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Calcium	4% 40mg	328% 3280mg	1000mg per day for Men 19-50 years
Copper	103% 0.92mg	109% 0.98mg	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	33.7% 2.7mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	39.8% 167mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	355% 8.16mg	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	48.4% 339mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	9.75% 331mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	49.5% 27.2μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.62mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	23.3% 2.57mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.066% 2.43g	51% 1886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sunflower Seeds vs Cooked Nopales:

• Dried Sunflower Seed Kernels have 3.5 times more Vitamin B1, 1.9 times more Vitamin B9 and more Vitamin E than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 285.5 times more Vitamin A, 4.4 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B5, 1.9 times more Vitamin B6, 147.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sunflower Seeds vs Cooked Nopales:

• Dried Sunflower Seed Kernels have 1.9 times more Selenium than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 81.9 times more Calcium, 3.7 times more Iron, 5.6 times more Magnesium, 8.1 times more Manganese, 11.8 times more Potassium, 86.5 times more Sodium, 1.6 times more Zinc and 776.3 times more Water than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Nopales no Salt have similar amounts of Copper and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Sunflower Seed Kernels have 26.4 times more Fat, 19.1 times more Saturated Fat and 31.2 times more Omega 6 than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 6.4 times more Carbohydrate, 16.6 times more Sugars, 9.1 times more Fiber and 2.5 times more Protein than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Cooked Nopales no Salt have similar amounts of Energy per 300 kcal.
• Both Dried Sunflower Seed Kernels as well as Cooked Nopales no Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.