Comparing Nutrients in 1 pound Cooked Nopales VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Nopales	Broccoli	Recommended Dietary Allowance
Energy	2.35% 68kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	23% 30g	130g per day for Men 19-50 years
Sugars	7% 5.1g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	24% 9.07g	31% 11.8g	38g per day for Men 19-50 years
Protein	11% 6.12g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Broccoli	Recommended Dietary Allowance
Vitamin A	11% 100μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	61% 0.79mg	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	3.4% 13.6μg	71.4% 286μg	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	26.7% 24mg	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Broccoli	Recommended Dietary Allowance
Calcium	74.4% 744mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	28.3% 2.27mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	41.4% 0.95mg	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	10.4% 72.6mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 1.4 times more Vitamin A, 6.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 21 times more Vitamin B9, 16.8 times more Vitamin C, more Vitamin E and 19.9 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Broccoli:

• Cooked Nopales no Salt have 3.5 times more Calcium, 2.2 times more Magnesium and 1.9 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Iron, 4.1 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 1.7 times more Sodium and 2 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Broccoli have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli contains 2.3 times more Energy, 31.5 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.