Comparing Nutrients in 1 kilogram Cooked Nopales VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Nopales	Lemon Grass	Recommended Dietary Allowance
Energy	5.17% 150kcal	34% 990kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	3.7% 1.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	8.1% 1.38g	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	195% 253g	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	NA	38g per day for Men 19-50 years
Protein	24% 13.5g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Lemon Grass	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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	61.5% 0.8mg	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	188% 750μg	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	29% 26mg	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	Lemon Grass	Recommended Dietary Allowance
Calcium	164% 1640mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	296% 2.66mg	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	1021% 81.7mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	2271% 52.2mg	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	144% 1010mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	213% 7230mg	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	4% 60mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	203% 22.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	19% 706g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Lemon Grass per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Nopales vs Lemon Grass :

• 1 kilogram of Cooked Nopales has more Vitamin A, 3 times more Vitamin B5 and 2 times more Vitamin C than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 5.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3 and 25 times more Vitamin B9 than Cooked Nopales no Salt.
• Both Cooked Nopales and Lemon Grass provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 1 kilogram of Lemon Grass have insufficient amounts of Vitamin A and Vitamin B5
• Both Cooked Nopales no Salt as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Nopales vs Lemon Grass :

• 1 kilogram of Cooked Nopales has 2.5 times more Calcium and 1.3 times more Water than Lemon Grass .
• While 1 kg of Raw Lemon Grass contains 5.4 times more Copper, 16.3 times more Iron, 1.3 times more Magnesium, 12.8 times more Manganese, 6.3 times more Phosphorus, 3.7 times more Potassium and 10.6 times more Zinc than Cooked Nopales no Salt.
• 1 kilogram of Cooked Nopales lack sufficient amounts of Zinc
• Both Cooked Nopales no Salt as well as Raw Lemon Grass lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Lemon Grass contains 6.6 times more Energy, 7.7 times more Carbohydrate and 1.3 times more Protein than Cooked Nopales no Salt.
• 1 kilogram of Cooked Nopales provide inadequate amounts of Energy
• Both Cooked Nopales no Salt as well as Raw Lemon Grass provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.