Comparing Nutrients in 1 pound Frozen Broccoli Spears VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Nopales	27%	4%	69%

Macro Nutrients

	Frozen Broccoli Spears	Nopales	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	18.7% 24.3g	11.6% 15g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	36% 13.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	24.8% 14g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Nopales	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Nopales	Recommended Dietary Allowance
Calcium	18.6% 186mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	26.2% 0.24mg	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	41% 3.27mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	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	38.2% 268mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11% 411g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Nopales per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Frozen Broccoli Spears has 2.5 times more Vitamin A, 6 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, 31.3 times more Vitamin B9, 7.3 times more Vitamin C, more Vitamin E and 19.1 times more Vitamin K than Nopales.
• Both Frozen Broccoli Spears and Nopales provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Nopales have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs Nopales:

• 1 pound of Frozen Broccoli Spears has 1.2 times more Iron, 3.7 times more Phosphorus, 2.7 times more Selenium and 1.4 times more Zinc than Nopales.
• While 1 lb of Raw Nopales contains 4 times more Calcium, 1.4 times more Copper, 3.3 times more Magnesium and 1.8 times more Manganese than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Nopales contain similar levels of Potassium and Water per one pound.
• 1 pound of Nopales lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 25 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Nopales.
• 1 pound of Nopales provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Nopales provide inadequate amounts of Energy and Omega 6 in one pound.