Comparing Nutrients in 1 kilogram Nopales VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Energy	5.5% 160kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.1% 0.19g	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	25.2% 32.8g	130g per day for Men 19-50 years
Sugars	16% 11.5g	15.4% 11g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	23.6% 13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.5% 0.41mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	51.5% 0.67mg	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	7.5% 30μg	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	59% 53mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 53μg	42.5% 51μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	164% 1640mg	164% 1640mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	54.4% 0.49mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	177% 4.1mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25.4% 941g	25.5% 943g	3700g per day for Men 19-50 years

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

• Raw Nopales have 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 1 kg.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Nopales vs Cooked Nopales:

• Raw Nopales have 1.3 times more Potassium than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Nopales and Cooked Nopales no Salt have similar amounts of macro-nutrients per 1 kg
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.