Comparing Nutrients in 1 pound Cooked Nopales VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Nopales	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	2.1% 0.36g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	7% 5.1g	15.5% 11.2g	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	24% 9.07g	18% 6.8g	38g per day for Men 19-50 years
Protein	11% 6.12g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	281% 2531μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	6.8% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	39% 0.51mg	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	10.2% 41μg	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	13.6% 12.2mg	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	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	74.4% 744mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	52.4% 0.47mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	88.7% 2.04mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	73% 1098mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Canned Carrots with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Nopales vs Canned Carrots with Salt:

• 1 pound of Cooked Nopales has 1.3 times more Vitamin B2 and 2 times more Vitamin C than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 25.4 times more Vitamin A, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin E and 1.9 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Carrots with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Nopales have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Cooked Nopales no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Nopales vs Canned Carrots with Salt:

• 1 pound of Cooked Nopales has 6.6 times more Calcium and 5.9 times more Magnesium than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 2.1 times more Copper, 1.3 times more Iron, 1.5 times more Phosphorus and 12.1 times more Sodium than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Carrots with Salt contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Cooked Nopales lack sufficient amounts of Zinc
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Cooked Nopales no Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Nopales has 1.3 times more Fiber and 2.1 times more Protein than Canned Carrots with Salt.
• While 1 lb of Drained Canned Carrots with Salt contains 1.7 times more Carbohydrate and 2.2 times more Sugars than Cooked Nopales no Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Cooked Nopales no Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.