Comparing Nutrients in 1 pound Cooked Nopales VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Nopales	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	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	7% 5.1g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	11% 6.12g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Tomatoes	Recommended Dietary Allowance
Vitamin A	11% 100μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.4% 1.34mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.3% 23μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Tomatoes	Recommended Dietary Allowance
Calcium	74.4% 744mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.6% 429g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have 2.1 times more Vitamin B2 and 1.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin A, 3.4 times more Vitamin B1, 2 times more Vitamin B3, 5 times more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and 1.5 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Nopales no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Nopales vs Tomatoes:

• Cooked Nopales no Salt have 16.4 times more Calcium, 1.9 times more Iron, 4.3 times more Magnesium, 3.6 times more Manganese, more Selenium, 4 times more Sodium and 1.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Phosphorus than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Nopales no Salt have 1.7 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Sugars than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Nopales no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.