Comparing Nutrients in 14 ounces Cooked Nopales VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Cooked Nopales	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	1.36% 0.44g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	11.6% 15g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	4.6% 3.33g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	8.08% 4.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	36% 325μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	21.4% 0.28mg	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	98% 393μg	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	124% 112mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	280% 337μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	65% 651mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	27% 0.24mg	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	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	45.6% 1.05mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	30.5% 1036mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Cooked Chinese Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Nopales versus 14 oz of Cooked Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Cooked Chinese Broccoli contain 3.7 times more Vitamin A, 8.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 33 times more Vitamin B9, 5.3 times more Vitamin C, more Vitamin E and 16.6 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Chinese Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Cooked Nopales no Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Nopales vs Cooked Chinese Broccoli:

• 14 ounces of Cooked Nopales have 1.6 times more Calcium, 2.6 times more Magnesium and 1.5 times more Manganese than Cooked Chinese Broccoli.
• While 14 oz of Cooked Chinese Broccoli contain 2.6 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium and 1.9 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Chinese Broccoli contain similar levels of Copper, Iron and Water 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 Cooked Chinese Broccoli contain 129 times more Omega 3 than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Chinese Broccoli offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Cooked Nopales provide inadequate amounts of Omega 3
• Both Cooked Nopales no Salt as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.