Comparing Nutrients in 100 calories Nopales VS Cooked Nopales

Weight per 100 calories

• Nopales: 625g
• Cooked Nopales: 667g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Nopales or Cooked Nopales?

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17% 22g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	10.3% 7.47g	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	35% 13.3g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	16% 144μg	16.3% 147μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	34.4% 0.45mg	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	5% 20μg	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	39.3% 35.3mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	103% 1025mg	109% 1093mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	36.3% 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	41.7% 3.33mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	74.6% 313mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	118% 2.7mg	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	15.2% 107mg	700mg per day for Men 19-50 years
Potassium	47.2% 1606mg	38.2% 1300mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.56mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	16% 588g	17% 629g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Nopales vs Cooked Nopales:

• Raw Nopales have 1.3 times more Vitamin B3 and 1.6 times more Vitamin C than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 100 kcal.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Nopales vs Cooked Nopales:

• Raw Nopales have 1.2 times more Potassium than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Nopales have 2.3 times more Omega 3 and 2.2 times more Omega 6 than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.