Comparing Nutrients in 1 pound Cooked Nopales VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Nopales	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	7% 5.1g	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	27.6% 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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	74.4% 744mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	37.8% 0.34mg	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	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	29% 989mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.6% 428g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have 1.8 times more Vitamin B2 and 1.8 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.3 times more Vitamin B1, 1.8 times more Vitamin B3, 4.3 times more Vitamin B9, 4.3 times more Vitamin C and more Vitamin E than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Nopales no Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Cooked Ripe Red Tomatoes:

• Cooked Nopales no Salt have 14.9 times more Calcium, 5.2 times more Magnesium, 3.9 times more Manganese, 1.4 times more Selenium, 1.8 times more Sodium and 1.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Copper, 1.4 times more Iron and 1.8 times more Phosphorus than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Ripe Red Tomatoes have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Nopales no Salt have 2.9 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Sugars than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Nopales no Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.