Comparing Nutrients in 1 pound Cooked Nopales VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Nopales	Blanched Almonds	Recommended Dietary Allowance
Energy	2.35% 68kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	56% 18g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	330% 56g	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	65% 84.7g	130g per day for Men 19-50 years
Sugars	7% 5.1g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	24% 9.07g	118% 45g	38g per day for Men 19-50 years
Protein	11% 6.12g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Blanched Almonds	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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	40% 0.52mg	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	55.6% 222μg	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	0% 0mg	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	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Blanched Almonds	Recommended Dietary Allowance
Calcium	74.4% 744mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 17.4 times more Vitamin B1, 17.8 times more Vitamin B2, 11.8 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 16.3 times more Vitamin B9 and more Vitamin E than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Blanched Almonds:

• Cooked Nopales no Salt have 20.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Calcium, 21 times more Copper, 6.6 times more Iron, 5.7 times more Magnesium, 4.5 times more Manganese, 30.1 times more Phosphorus, 3.4 times more Potassium, 4.6 times more Selenium and 14.1 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Blanched Almonds have similar amounts of Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds contain 39.3 times more Energy, 1050.4 times more Fat, 658.8 times more Saturated Fat, 650.8 times more Omega 6, 5.7 times more Carbohydrate, 4.1 times more Sugars, 5 times more Fiber and 15.9 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.