Comparing Nutrients in 1 pound Cooked Nopales VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Nopales	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.48% 0.15g	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	2.6% 0.44g	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	12% 15.7g	130g per day for Men 19-50 years
Sugars	7% 5.1g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	11% 6.12g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	74.4% 744mg	15% 150mg	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	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	13.4% 0.31mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	25.5% 866mg	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	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Nopales vs Tomatoes in Juice with Salt:

• Cooked Nopales no Salt have 1.3 times more Vitamin B5 and 2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 52.3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B6, 2.7 times more Vitamin B9, 2.4 times more Vitamin C and more Vitamin E than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A per 1 lb.
• Both Cooked Nopales no Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Tomatoes in Juice with Salt:

• Cooked Nopales no Salt have 5 times more Calcium, 4.7 times more Magnesium, 6 times more Manganese and 1.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.8 times more Sodium than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Iron, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Nopales no Salt have 1.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.3 times more Sugars than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Cooked Nopales no Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.