Comparing Nutrients in 1 kilogram Cooked Green Cauliflower VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Cooked Green Cauliflower	30%	7%	63%
Nopales	27%	4%	69%

Macro Nutrients

	Cooked Green Cauliflower	Nopales	Recommended Dietary Allowance
Energy	11% 320kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	43% 31g	16% 11.5g	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	87% 33g	58% 22g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Nopales	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.6% 6.8mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	54% 0.7mg	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	103% 410μg	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	807% 726mg	103% 93mg	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	2.67% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	173% 208μg	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Nopales	Recommended Dietary Allowance
Calcium	32% 320mg	164% 1640mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	57.8% 0.52mg	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	90% 7.2mg	73.8% 5.9mg	8mg per day for Men 19-50 years
Magnesium	45.2% 190mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	199% 4.57mg	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	81.4% 570mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	81.8% 2780mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	24% 895g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Nopales per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Green Cauliflower vs Nopales:

• 1 kilogram of Cooked Green Cauliflower has 5.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5, 2.9 times more Vitamin B6, 13.7 times more Vitamin B9, 7.8 times more Vitamin C and 3.9 times more Vitamin K than Nopales.
• While 1 kg of Raw Nopales contains 3.3 times more Vitamin A than Cooked Green Cauliflower.
• 1 kilogram of Cooked Green Cauliflower have insufficient amounts of Vitamin A
• 1 kilogram of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Green Cauliflower as well as Raw Nopales have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Green Cauliflower vs Nopales:

• 1 kilogram of Cooked Green Cauliflower has 1.2 times more Iron, 3.6 times more Phosphorus and 2.5 times more Zinc than Nopales.
• While 1 kg of Raw Nopales contains 5.1 times more Calcium, 1.3 times more Copper, 2.7 times more Magnesium and 1.9 times more Manganese than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Nopales contain similar levels of Potassium and Water per one kilogram.
• Both Cooked Green Cauliflower as well as Raw Nopales lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Green Cauliflower has 21.4 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Nopales.
• 1 kilogram of Nopales provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower as well as Raw Nopales provide inadequate amounts of Energy and Omega 6 in one kilogram.