Comparing Nutrients in 14 ounces Nopales VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Nopales	Baked Red Potatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	1.14% 0.19g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	23% 8.73g	19% 7.14g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Nopales	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	65% 651mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	76.7% 0.69mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	30% 0.69mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 374g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Nopales vs Baked Red Potatoes:

• Raw Nopales have 23 times more Vitamin A and 1.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6 times more Vitamin B1, 3.9 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 9 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Nopales.
• Both Raw Nopales and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Nopales as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Nopales vs Baked Red Potatoes:

• Raw Nopales have 18.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Manganese, 1.8 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Copper, 4.5 times more Phosphorus, 2.1 times more Potassium and 1.6 times more Zinc than Raw Nopales.
• Both Raw Nopales and Baked Whole Red Potatoes have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Nopales have 1.2 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.4 times more Energy, 5.9 times more Carbohydrate and 1.7 times more Protein than Raw Nopales.
• Both Raw Nopales and Baked Whole Red Potatoes have similar amounts of Sugars per 14 oz.
• Both Raw Nopales as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.