Comparing Nutrients in 1 pound Cooked Nopales VS Lemon Grass

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Lemon Grass	6%	4%	90%

Macro Nutrients

	Cooked Nopales	Lemon Grass	Recommended Dietary Allowance
Energy	2.35% 68kcal	15.5% 449kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	3.7% 0.63g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	7% 5.1g	NA	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	NA	38g per day for Men 19-50 years
Protein	11% 6.12g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Lemon Grass	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	28% 0.36mg	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	85% 340μg	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% 11.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Lemon Grass	Recommended Dietary Allowance
Calcium	74.4% 744mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	134% 1.2mg	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	463% 37mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	1030% 23.7mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	96% 3279mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	92% 10mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.65% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Lemon Grass per 1 lb

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

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

• 1 pound of Cooked Nopales has more Vitamin A, 3 times more Vitamin B5 and 2 times more Vitamin C than Lemon Grass .
• While 1 lb of Raw Lemon Grass contains 5.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.7 times more Vitamin B3 and 25 times more Vitamin B9 than Cooked Nopales no Salt.
• Both Cooked Nopales and Lemon Grass provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• 1 pound of Lemon Grass have insufficient amounts of Vitamin A and Vitamin B5
• Both Cooked Nopales no Salt as well as Raw Lemon Grass have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Nopales vs Lemon Grass :

• 1 pound of Cooked Nopales has 2.5 times more Calcium and 1.3 times more Water than Lemon Grass .
• While 1 lb of Raw Lemon Grass contains 5.4 times more Copper, 16.3 times more Iron, 1.3 times more Magnesium, 12.8 times more Manganese, 6.3 times more Phosphorus, 3.7 times more Potassium and 10.6 times more Zinc than Cooked Nopales no Salt.
• 1 pound of Cooked Nopales lack sufficient amounts of Zinc
• Both Cooked Nopales no Salt as well as Raw Lemon Grass lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Lemon Grass contains 6.6 times more Energy, 7.7 times more Carbohydrate and 1.3 times more Protein than Cooked Nopales no Salt.
• 1 pound of Cooked Nopales provide inadequate amounts of Energy
• Both Cooked Nopales no Salt as well as Raw Lemon Grass provide inadequate amounts of Omega 3 and Omega 6 in one pound.