Comparing Nutrients in 1 pound Boiled Broccoli VS Nopales

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Nopales	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	11.6% 15g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	7.2% 5.2g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Nopales	Recommended Dietary Allowance
Vitamin A	39% 349μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	24.4% 0.32mg	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	122% 490μg	3.4% 13.6μg	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	327% 294mg	47% 42mg	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	44% 6.58mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Nopales	Recommended Dietary Allowance
Calcium	18% 181mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	90% 2.07mg	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	43.4% 304mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11% 405g	11.5% 427g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 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 Boiled and Drained Broccoli as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Nopales:

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

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 2.2 times more Energy, 23.8 times more Omega 3, 2.2 times more Carbohydrate, 1.2 times more Sugars, 1.5 times more Fiber and 1.8 times more Protein than Raw Nopales.
• Both Boiled and Drained Broccoli as well as Raw Nopales have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.