Comparing Nutrients in 7 ounces Sun-dried Tomatoes, Packed In Oil VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Nopales	27%	4%	69%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Nopales	Recommended Dietary Allowance
Energy	14.6% 423kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	23% 3.93g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.6% 46.3g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	NA	3.15% 2.3g	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	30.3% 11.5g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18% 10g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Nopales	Recommended Dietary Allowance
Vitamin A	14% 127μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	10.7% 0.14mg	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	11.4% 45.6μg	1.5% 5.95μg	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	224% 202mg	20.5% 18.5mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Nopales	Recommended Dietary Allowance
Calcium	9.33% 93mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	11.5% 0.1mg	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	66.5% 5.3mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	39.4% 0.91mg	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	39.4% 276mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	91% 3106mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	35% 528mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.9% 107g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Sun-dried Tomatoes, Packed In Oil VS Nopales per 7 oz

Compare the macro and micronutrient content in 7 oz of Sun-dried Tomatoes, Packed In Oil versus 7 oz of Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sun-dried Tomatoes, Packed In Oil vs Nopales:

• 7 ounces of Sun-dried Tomatoes, Packed In Oil have 2.8 times more Vitamin A, 16.1 times more Vitamin B1, 9.3 times more Vitamin B2, 8.9 times more Vitamin B3, 2.9 times more Vitamin B5, 4.6 times more Vitamin B6, 7.7 times more Vitamin B9 and 10.9 times more Vitamin C than Nopales.
• 7 ounces of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sun-dried Tomatoes, Packed In Oil vs Nopales:

• 7 ounces of Sun-dried Tomatoes, Packed In Oil have 9.1 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 8.7 times more Phosphorus, 6.1 times more Potassium, 4.3 times more Selenium, 12.7 times more Sodium and 3.1 times more Zinc than Nopales.
• While 7 oz of Raw Nopales contain 3.5 times more Calcium and 1.7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil and Nopales contain similar levels of Manganese per seven ounces.
• 7 ounces of Nopales lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sun-dried Tomatoes, Packed In Oil have 13.3 times more Energy, 156.4 times more Fat, 118.3 times more Saturated Fat, 15.6 times more Omega 3, 45 times more Omega 6, 7 times more Carbohydrate, 2.6 times more Fiber and 3.8 times more Protein than Nopales.
• 7 ounces of Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6