Comparing Nutrients in 14 ounces Nopales VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	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	10% 13.2g	10% 13g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	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	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	23% 8.73g	21% 7.94g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	10% 91μg	9.7% 87.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	7.34% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	2.98% 12μg	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	41% 37mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	65% 651mg	65% 651mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	29.3% 2.34mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	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	9.07% 63.5mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	22.8% 774mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	10% 374g	10% 374g	3700g per day for Men 19-50 years

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

• Raw Nopales have 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 14 oz.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Nopales vs Cooked Nopales:

• Raw Nopales have 1.3 times more Potassium than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Raw Nopales and Cooked Nopales no Salt have similar amounts of macro-nutrients per 14 oz
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.