Comparing Nutrients in 1 kilogram Cooked Nopales VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	5.17% 150kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	10.8% 1.83g	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	35.5% 46.2g	130g per day for Men 19-50 years
Sugars	15.4% 11g	NA	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	63% 24g	38g per day for Men 19-50 years
Protein	24% 13.5g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	24.4% 220μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	17% 0.22mg	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	98% 390μg	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	87.8% 79mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42.5% 51μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	164% 1640mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	148% 1.33mg	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	391% 31.3mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	606% 14mg	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	93% 650mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	284% 4260mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Canned Hearts Of Palm per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Nopales vs Canned Hearts Of Palm:

• 1 kilogram of Cooked Nopales has more Vitamin A and 3 times more Vitamin B6 than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 13 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Hearts Of Palm provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Nopales have insufficient amounts of Vitamin B3 and Vitamin B9
• 1 kilogram of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Nopales vs Canned Hearts Of Palm:

• 1 kilogram of Cooked Nopales has 2.8 times more Calcium and 1.2 times more Magnesium than Canned Hearts Of Palm.
• While 1 kg of Canned Hearts Of Palm contains 2.7 times more Copper, 6.3 times more Iron, 3.4 times more Manganese, 4.1 times more Phosphorus, 21.3 times more Sodium and 5.5 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Hearts Of Palm contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Cooked Nopales lack sufficient amounts of Zinc
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Hearts Of Palm contains 1.4 times more Carbohydrate and 1.9 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Hearts Of Palm offer comparable quantities of Fiber per one kilogram.
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.