Comparing Nutrients in 1 pound Baby Carrots VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Baby Carrots	Cooked Nopales	Recommended Dietary Allowance
Energy	5.47% 159kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.8% 37.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	29.8% 21.6g	7% 5.1g	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	6.26% 4.54g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 12.3g	NA	g per day for Men 19-50 years
Fiber	34.6% 13g	24% 9.07g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	348% 3130μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	36.3% 11μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.6% 122μg	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	13% 11.8mg	26.7% 24mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35.5% 42.6μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Cooked Nopales	Recommended Dietary Allowance
Calcium	14.5% 145mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	24.7% 0.22mg	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	50.5% 4.04mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	29.8% 0.68mg	80.5% 1.85mg	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	18% 127mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	11% 410g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Cooked Nopales per 1 lb

Compare the macro and micronutrient content in 1 lb of Baby Carrots versus 1 lb of Cooked Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baby Carrots vs Cooked Nopales:

• 1 pound of Baby Carrots has 31.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6, 9 times more Vitamin B9 and 1.8 times more Vitamin K than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 2 times more Vitamin C than Raw Baby Carrots.
• Both Baby Carrots and Cooked Nopales provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Baby Carrots as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baby Carrots vs Cooked Nopales:

• 1 pound of Baby Carrots has 2 times more Copper, 1.8 times more Iron, 1.8 times more Phosphorus, 1.2 times more Potassium and 3.9 times more Sodium than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 5.1 times more Calcium, 4.7 times more Magnesium and 2.7 times more Manganese than Raw Baby Carrots.
• Both Baby Carrots and Cooked Nopales contain similar levels of Water per one pound.
• Both Raw Baby Carrots as well as Cooked Nopales no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baby Carrots has 2.5 times more Carbohydrate, 4.3 times more Sugars and 1.5 times more Fiber than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 2.1 times more Protein than Raw Baby Carrots.
• 1 pound of Baby Carrots provide inadequate amounts of Protein
• Both Raw Baby Carrots as well as Cooked Nopales no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.