Comparing Nutrients in 1 pound Cooked Nopales VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Nopales	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	6.78% 1.15g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	7% 5.1g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	24% 9.07g	24% 9.07g	38g per day for Men 19-50 years
Protein	11% 6.12g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Frozen Crinkle Cut French Fried Potatoes with Salt	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	74.4% 744mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	39% 0.35mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Nopales vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Nopales no Salt have more Vitamin A and 2.4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.6 times more Vitamin B1, 7.2 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6, 10.3 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Nopales no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Nopales no Salt have 12.6 times more Calcium, 2.2 times more Magnesium, 2.6 times more Manganese, 1.4 times more Selenium and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Copper, 5.1 times more Phosphorus, 1.9 times more Potassium, 17.5 times more Sodium and 1.6 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Nopales no Salt have 5.3 times more Sugars than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.7 times more Energy, 99.8 times more Fat, 208.2 times more Saturated Fat, 8 times more Omega 3, 13.4 times more Omega 6, 7.3 times more Carbohydrate and 1.7 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Fiber per 1 lb.
• Both Cooked Nopales no Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.