Comparing Nutrients in 14 ounces Cooked Nopales VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Nopales	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	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	21% 7.94g	97% 37g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	31.8% 0.41mg	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	2.98% 12μg	73.4% 294μg	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	23.4% 21mg	5.3% 4.76mg	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	17% 20.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	65% 651mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	127% 1.15mg	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	25% 2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	55% 1.26mg	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	9.07% 63.5mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10% 374g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Nopales versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Nopales vs Boiled California Red Kidney Beans:

• 14 ounces of Cooked Nopales have more Vitamin A and 4.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 11.7 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6 and 24.7 times more Vitamin B9 than Cooked Nopales no Salt.
• 14 ounces of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Nopales no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Nopales vs Boiled California Red Kidney Beans:

• 14 ounces of Cooked Nopales have 2.5 times more Calcium, 1.3 times more Manganese and 1.4 times more Water than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 5.9 times more Copper, 6 times more Iron, 8.6 times more Phosphorus, 2.1 times more Potassium, 1.7 times more Selenium and 4.1 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales and Boiled California Red Kidney Beans contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 8.3 times more Energy, 16 times more Omega 3, 6.8 times more Carbohydrate, 4.7 times more Fiber and 6.8 times more Protein than Cooked Nopales no Salt.
• 14 ounces of Cooked Nopales provide inadequate amounts of Energy and Omega 3
• Both Cooked Nopales no Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.