Comparing Nutrients in 300 calories Toasted Sunflower Seeds VS Cooked Nopales

Weight per 300 calories

• Toasted Sunflower Seeds: 48.5g
• Cooked Nopales: 2000g

Toasted Sunflower Seeds have 41.3 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.

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Cooked Nopales?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	9% 2.9g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	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	7.68% 9.98g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.57g	105% 40g	38g per day for Men 19-50 years
Protein	15% 8.34g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0% 0μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.4% 3.42mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	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% 115μg	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	0.75% 0.68mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	328% 3280mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	41.3% 3.3mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	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	80% 561mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.097% 1.45mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.57mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	0.013% 0.48g	51% 1886g	3700g per day for Men 19-50 years

Toasted Sunflower Seeds VS Cooked Nopales Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Sunflower Seeds or Cooked Nopales?

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

• 300 calories of Toasted Sunflower Seeds have 1.9 times more Vitamin B9 than Cooked Nopales.
• While 300 kcal of Cooked Nopales no Salt contain more Vitamin A, 1.4 times more Vitamin B1, 5.8 times more Vitamin B2, 2.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 156.2 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Nopales provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Toasted Sunflower Seeds have 1.8 times more Phosphorus than Cooked Nopales.
• While 300 kcal of Cooked Nopales no Salt contain 118.7 times more Calcium, 3 times more Iron, 15 times more Magnesium, 8 times more Manganese, 16.4 times more Potassium, 275.1 times more Sodium, 1.6 times more Zinc and 3891.9 times more Water than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Nopales contain similar levels of Copper per 300 calories.
• 300 calories of Toasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Sunflower Seeds have 27.5 times more Fat, 24 times more Saturated Fat and 47.7 times more Omega 6 than Cooked Nopales.
• While 300 kcal of Cooked Nopales no Salt contain 6.6 times more Carbohydrate, 7.2 times more Fiber and 3.2 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Cooked Nopales offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Nopales provide inadequate amounts of Omega 6
• Both Toasted Sunflower Seed Kernels no Salt as well as Cooked Nopales no Salt provide inadequate amounts of Omega 3 in 300 calories.