Comparing Nutrients in 1 pound Nopales VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Nopales	Carrots	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	10.7% 6g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Nopales	Carrots	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.54% 0.054mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.3% 0.19mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	21.5% 86μg	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	47% 42mg	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Carrots	Recommended Dietary Allowance
Calcium	74.4% 744mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	33.5% 2.68mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	56% 236mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	90% 2.07mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Nopales vs Carrots:

• Raw Nopales have 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 36.3 times more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 2.5 times more Vitamin K than Raw Nopales.
• Both Raw Nopales as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Nopales vs Carrots:

• Raw Nopales have 5 times more Calcium, 2 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Phosphorus and 3.3 times more Sodium than Raw Nopales.
• Both Raw Nopales and Raw Carrots have similar amounts of Copper, Potassium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Nopales have 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.6 times more Energy, 2.9 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Raw Nopales.
• Both Raw Nopales as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.