Comparing Nutrients in 100 calories Nopales VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Nopales: 625g
• Cooked Ripe Red Tomatoes: 556g

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 Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Nopales	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.28g	1.37% 0.23g	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% 22.3g	130g per day for Men 19-50 years
Sugars	9.9% 7.2g	19% 14g	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	10% 7.28g	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	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.8g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	16% 144μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	103% 1025mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	46.3% 0.42mg	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	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	25.4% 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	14.3% 100mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	47.2% 1606mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	14.2% 1.56mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	16% 588g	14% 524g	3700g per day for Men 19-50 years

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

• Raw Nopales have 2.1 times more Vitamin B2, 1.5 times more Vitamin B5 and 2.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.7 times more Vitamin B1, 3.9 times more Vitamin B9, 2.2 times more Vitamin C and more Vitamin E than Raw Nopales.
• Both Raw Nopales and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Raw Nopales as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Nopales vs Cooked Ripe Red Tomatoes:

• Raw Nopales have 16.8 times more Calcium, 6.5 times more Magnesium, 4.9 times more Manganese, 1.3 times more Potassium, 1.6 times more Selenium, 2.1 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper and 1.6 times more Phosphorus than Raw Nopales.
• Both Raw Nopales and Cooked Ripe Red Tomatoes have similar amounts of Iron and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Nopales have 2.8 times more Omega 3, 3.5 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Sugars than Raw Nopales.
• Both Raw Nopales and Cooked Ripe Red Tomatoes have similar amounts of Energy, Omega 6 and Carbohydrate per 100 kcal.
• Both Raw Nopales as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.