Comparing Nutrients in 1 pound Cooked Green Cauliflower VS Nopales

Macros Ratio

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

Macro Nutrients

	Cooked Green Cauliflower	Nopales	Recommended Dietary Allowance
Energy	5% 145kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	30.3% 0.49g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	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	22% 28.5g	11.6% 15g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	39.4% 15g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Green Cauliflower	Nopales	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.8% 3.1mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	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	46.5% 186μg	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	366% 329mg	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	1.2% 0.18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78.6% 94μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Green Cauliflower	Nopales	Recommended Dietary Allowance
Calcium	14.5% 145mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	20.5% 86mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	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	37% 259mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11% 406g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Green Cauliflower VS Nopales per 1 lb

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

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

• 1 pound of Cooked Green Cauliflower has 5.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 4.1 times more Vitamin B5, 2.9 times more Vitamin B6, 13.7 times more Vitamin B9, 7.8 times more Vitamin C and 3.9 times more Vitamin K than Nopales.
• While 1 lb of Raw Nopales contains 3.3 times more Vitamin A than Cooked Green Cauliflower.
• 1 pound of Cooked Green Cauliflower have insufficient amounts of Vitamin A
• 1 pound of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Green Cauliflower as well as Raw Nopales have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Green Cauliflower vs Nopales:

• 1 pound of Cooked Green Cauliflower has 1.2 times more Iron, 3.6 times more Phosphorus and 2.5 times more Zinc than Nopales.
• While 1 lb of Raw Nopales contains 5.1 times more Calcium, 1.3 times more Copper, 2.7 times more Magnesium and 1.9 times more Manganese than Cooked Green Cauliflower.
• Both Cooked Green Cauliflower and Nopales contain similar levels of Potassium and Water per one pound.
• Both Cooked Green Cauliflower as well as Raw Nopales lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Green Cauliflower has 21.4 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Nopales.
• 1 pound of Nopales provide inadequate amounts of Omega 3
• Both Cooked Green Cauliflower as well as Raw Nopales provide inadequate amounts of Energy and Omega 6 in one pound.