Comparing Nutrients in 14 ounces Broccoli VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Broccoli	Cooked Nopales	Recommended Dietary Allowance
Energy	4.65% 135kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	10% 13g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.13% 4.45g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	21% 7.94g	38g per day for Men 19-50 years
Protein	20% 11g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20.5% 0.27mg	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	62.5% 250μg	2.98% 12μg	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	393% 354mg	23.4% 21mg	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	20.6% 3.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Nopales	Recommended Dietary Allowance
Calcium	18.7% 187mg	65% 651mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	21.6% 0.19mg	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	36.2% 2.9mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	70.4% 1.6mg	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	37.4% 262mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Cooked Nopales:

• Raw Broccoli has 1.4 times more Vitamin A, 6.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 21 times more Vitamin B9, 16.8 times more Vitamin C, more Vitamin E and 19.9 times more Vitamin K than Cooked Nopales no Salt.
• Both Raw Broccoli as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Cooked Nopales:

• Raw Broccoli has 1.5 times more Iron, 4.1 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 1.7 times more Sodium and 2 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 3.5 times more Calcium, 2.2 times more Magnesium and 1.9 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Cooked Nopales no Salt have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.3 times more Energy, 31.5 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Cooked Nopales no Salt.
• Both Raw Broccoli as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.