Comparing Nutrients in 1 kilogram 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	5.17% 150kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.2% 32.8g	47% 61g	130g per day for Men 19-50 years
Sugars	15.4% 11g	41.8% 30.3g	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	52.6% 20g	84.2% 32g	38g per day for Men 19-50 years
Protein	24% 13.5g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	171% 2.22mg	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	7.5% 30μg	143% 570μg	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	59% 53mg	979% 881mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Calcium	164% 1640mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	45.6% 0.41mg	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	62.5% 5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	107% 2.47mg	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	23% 160mg	88.6% 620mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.