Comparing Nutrients in 1 kilogram Nopales VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Nopales	Green Cauliflower	Recommended Dietary Allowance
Energy	5.5% 160kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	65% 1.04g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	25.6% 33.3g	47% 61g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	58% 22g	84.2% 32g	38g per day for Men 19-50 years
Protein	23.6% 13g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Nopales	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	139% 6.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	103% 93mg	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	44% 53μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Green Cauliflower	Recommended Dietary Allowance
Calcium	164% 1640mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	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	73.8% 5.9mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	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	75.6% 2570mg	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	14% 210mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	25.4% 941g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Nopales have 2.9 times more Vitamin A than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 6.7 times more Vitamin B1, 2.5 times more Vitamin B2, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 3.2 times more Vitamin B6, 19 times more Vitamin B9, 9.5 times more Vitamin C and 3.8 times more Vitamin K than Raw Nopales.
• Both Raw Nopales 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 Nopales vs Green Cauliflower:

• Raw Nopales have 5 times more Calcium, 1.3 times more Copper, 2.6 times more Magnesium and 1.9 times more Manganese than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 3.9 times more Phosphorus and 2.6 times more Zinc than Raw Nopales.
• Both Raw Nopales and Raw Green Cauliflower have similar amounts of Iron, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Cauliflower contains 1.9 times more Energy, 20.8 times more Omega 3, 1.8 times more Carbohydrate, 2.6 times more Sugars, 1.5 times more Fiber and 2.2 times more Protein than Raw Nopales.
• Both Raw Nopales as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.