Comparing Nutrients in 1 kilogram Nopales VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Nopales	Boiled Broccoli	Recommended Dietary Allowance
Energy	5.5% 160kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.6% 33.3g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	58% 22g	87% 33g	38g per day for Men 19-50 years
Protein	23.6% 13g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Nopales	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	154% 2mg	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	270% 1080μg	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	103% 93mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Boiled Broccoli	Recommended Dietary Allowance
Calcium	164% 1640mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	73.8% 5.9mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	84.3% 1.94mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Nopales vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 3.3 times more Vitamin A, 5.3 times more Vitamin B1, 3 times more Vitamin B2, 1.3 times more Vitamin B3, 3.7 times more Vitamin B5, 2.9 times more Vitamin B6, 36 times more Vitamin B9, 7 times more Vitamin C, more Vitamin E and 26.6 times more Vitamin K than Raw Nopales.
• Both Raw Nopales as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Nopales vs Boiled Broccoli:

• Raw Nopales have 4.1 times more Calcium, 2.5 times more Magnesium and 2.4 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4.2 times more Phosphorus, 2.3 times more Selenium, 2 times more Sodium and 1.8 times more Zinc than Raw Nopales.
• Both Raw Nopales and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Broccoli contains 2.2 times more Energy, 23.8 times more Omega 3, 2.2 times more Carbohydrate, 1.5 times more Fiber and 1.8 times more Protein than Raw Nopales.
• Both Raw Nopales and Boiled and Drained Broccoli have similar amounts of Sugars per 1 kg.
• Both Raw Nopales as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.