Comparing Nutrients in 100 calories Nopales VS California Red Kidney Beans

Weight per 100 calories

• Nopales: 625g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 20.6 times more energy per unit of mass than Raw Nopales, which is high in comparison to other foods. Nopales having very low energy density.

Which food has more nutrients per 100 calories - Nopales or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Nopales	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14% 18g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	NA	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	36% 13.8g	20% 7.55g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Nopales	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	16% 144μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	9.25% 0.12mg	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	4.7% 18.8μg	30% 119μg	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	64.6% 58mg	1.5% 1.36mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	103% 1025mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	37% 0.33mg	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	46% 3.7mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	13% 0.3mg	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	14.3% 100mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	47.2% 1606mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.56mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	16% 588g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Nopales vs California Red Kidney Beans:

• Raw Nopales have more Vitamin A, 3.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.4 times more Vitamin B5, 3.6 times more Vitamin B6 and 42.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Vitamin B1 and 6.4 times more Vitamin B9 than Raw Nopales.
• Both Raw Nopales as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Nopales vs California Red Kidney Beans:

• Raw Nopales have 17.3 times more Calcium, 1.3 times more Iron, 6.7 times more Magnesium, 9.4 times more Manganese, 3.6 times more Potassium, 4.5 times more Selenium, 39.4 times more Sodium, 2 times more Zinc and 165.2 times more Water than Raw California Red Kidney Beans.
• Both Raw Nopales and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Nopales have 1.2 times more Omega 3, 16.8 times more Omega 6 and 1.8 times more Fiber than Raw California Red Kidney Beans.
• Both Raw Nopales and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Nopales as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.