Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Nopales	Recommended Dietary Allowance
Energy	8.97% 260kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	15.4% 11g	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	11.4% 8.3g	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	52.6% 20g	38g per day for Men 19-50 years
Protein	50% 28g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	51.5% 0.67mg	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	168% 670μg	7.5% 30μg	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	627% 564mg	59% 53mg	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	81.3% 12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Nopales	Recommended Dietary Allowance
Calcium	56% 560mg	164% 1640mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	54.4% 0.49mg	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	101% 8.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	177% 4.1mg	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	71.4% 500mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Nopales per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Cooked Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Cooked Nopales:

• 1 kilogram of Frozen Chopped Broccoli has 2.4 times more Vitamin A, 4.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 22.3 times more Vitamin B9, 10.6 times more Vitamin C, more Vitamin E and 15.9 times more Vitamin K than Cooked Nopales.
• 1 kilogram of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Cooked Nopales:

• 1 kilogram of Frozen Chopped Broccoli has 1.6 times more Iron, 3.1 times more Phosphorus, 4 times more Selenium and 2.3 times more Zinc than Cooked Nopales.
• While 1 kg of Cooked Nopales no Salt contains 2.9 times more Calcium, 1.3 times more Copper, 2.6 times more Magnesium and 1.4 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Nopales contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 52.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Cooked Nopales.
• 1 kilogram of Cooked Nopales provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Nopales no Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.