Comparing Nutrients in 14 ounces Carrots VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Carrots	Cooked Nopales	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	29.2% 38g	10% 13g	130g per day for Men 19-50 years
Sugars	26% 19g	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% 2.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	21% 7.94g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	368% 3314μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	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	26% 23.4mg	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	17.5% 2.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Nopales	Recommended Dietary Allowance
Calcium	13% 131mg	65% 651mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	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	20% 139mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10% 374g	3700g per day for Men 19-50 years

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

• Raw Carrots have 38 times more Vitamin A, 6 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 2.6 times more Vitamin K than Cooked Nopales no Salt.
• Both Raw Carrots and Cooked Nopales no Salt have similar amounts of Vitamin C per 14 oz.
• Both Raw Carrots 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 Carrots vs Cooked Nopales:

• Raw Carrots have 2.2 times more Phosphorus, 1.6 times more Potassium and 3.5 times more Sodium than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 5 times more Calcium, 1.7 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese and 7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Cooked Nopales no Salt have similar amounts of Copper, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Carrots have 2.7 times more Energy, 2.9 times more Carbohydrate, 4.2 times more Sugars and 1.4 times more Fiber than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 1.5 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.