Comparing Nutrients in 1 pound Cooked Nopales VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Nopales	27%	4%	69%

Macro Nutrients

	Cooked Nopales	Nopales	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	11.4% 15g	11.6% 15g	130g per day for Men 19-50 years
Sugars	7% 5.1g	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	24% 9.07g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	11% 6.12g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Nopales	Recommended Dietary Allowance
Vitamin A	11% 100μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	3.4% 13.6μg	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	26.7% 24mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Nopales	Recommended Dietary Allowance
Calcium	74.4% 744mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	28.3% 2.27mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	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	10.4% 72.6mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	34.3% 1166mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.5% 427g	3700g per day for Men 19-50 years

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

• Raw Nopales contain 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Nopales have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 1 lb.
• Both Cooked Nopales no Salt as well as Raw Nopales have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Nopales:

• Raw Nopales contain 1.3 times more Potassium than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Nopales have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Cooked Nopales no Salt and Raw Nopales have similar amounts of macro-nutrients per 1 lb
• Both Cooked Nopales no Salt and Raw Nopales have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Cooked Nopales no Salt as well as Raw Nopales have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.