Comparing Nutrients in 14 ounces Cooked Nopales VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.074% 0.024g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	18.6% 24g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	16.6% 12g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.34% 1.17mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	55.2% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	67.8% 0.88mg	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	56.6% 226μg	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	389% 350mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.2μg	67% 80μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Calcium	65% 651mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	18% 0.16mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	42.6% 0.98mg	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	35% 246mg	700mg per day for Men 19-50 years
Potassium	22.8% 774mg	35% 1191mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10% 374g	9.63% 356g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have 2.8 times more Vitamin A than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6, 19 times more Vitamin B9, 16.6 times more Vitamin C and 4 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Cooked Nopales vs Green Cauliflower:

• Cooked Nopales no Salt have 5 times more Calcium, 2.4 times more Magnesium and 1.7 times more Manganese than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.5 times more Iron, 3.9 times more Phosphorus, 1.5 times more Potassium and 3 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Green Cauliflower have similar amounts of Copper, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Cauliflower contains 2.1 times more Energy, 52 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.