Comparing Nutrients in 1 pound Cooked Nopales VS Green Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Energy	2.35% 68kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.77% 0.13g	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	21.2% 27.6g	130g per day for Men 19-50 years
Sugars	7% 5.1g	19% 13.7g	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	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	38% 14.5g	38g per day for Men 19-50 years
Protein	11% 6.12g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	11% 100μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	63% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	77.5% 1mg	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	64.6% 259μg	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	444% 400mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	76.4% 92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Calcium	74.4% 744mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	20.7% 0.19mg	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	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	48.7% 1.12mg	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	40% 281mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 407g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have 2.8 times more Vitamin A than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6, 19 times more Vitamin B9, 16.6 times more Vitamin C and 4 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Cooked Nopales no Salt have 5 times more Calcium, 2.4 times more Magnesium and 1.7 times more Manganese than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.5 times more Iron, 3.9 times more Phosphorus, 1.5 times more Potassium and 3 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Green Cauliflower have similar amounts of Copper, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Cauliflower contains 2.1 times more Energy, 52 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.