Comparing Nutrients in 5 ounces Sunflower Seeds VS 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	28.5% 828kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	3.58% 4.65g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	2.2% 1.6g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	2.62% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.3% 0.095mg	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	80.4% 322μg	1.06% 4.25μg	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	2.2% 2mg	8.35% 7.5mg	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	332% 50mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Nopales	Recommended Dietary Allowance
Calcium	11% 111mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	7.7% 0.069mg	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	93% 7.44mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	25% 0.58mg	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	134% 936mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Nopales:

• Dried Sunflower Seed Kernels have 134.5 times more Vitamin B1, 8.9 times more Vitamin B2, 28.2 times more Vitamin B3, 7.5 times more Vitamin B5, 20.1 times more Vitamin B6, 75.7 times more Vitamin B9 and more Vitamin E than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 7.3 times more Vitamin A, 3.8 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 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Nopales:

• Dried Sunflower Seed Kernels have 36.7 times more Copper, 10.5 times more Iron, 6.9 times more Magnesium, 4.8 times more Manganese, 41.3 times more Phosphorus, 3.3 times more Potassium, 75.7 times more Selenium and 23.8 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 2.1 times more Calcium, 2.2 times more Sodium and 19.9 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 38.9 times more Energy, 1029.2 times more Fat, 742.5 times more Saturated Fat, 30 times more Omega 3, 1213.2 times more Omega 6, 6.1 times more Carbohydrate, 2.3 times more Sugars, 4.3 times more Fiber and 15.4 times more Protein than Cooked Nopales no Salt.
• Both Dried Sunflower Seed Kernels as well as Cooked Nopales no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.