Comparing Nutrients in 1 pound Oranges VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Oranges	Cooked Nopales	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	11.4% 15g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	7% 5.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	23.4% 0.3mg	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	34% 136μg	3.4% 13.6μg	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	268% 241mg	26.7% 24mg	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	5.44% 0.82mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.3% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Nopales	Recommended Dietary Allowance
Calcium	18% 181mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	24.7% 0.22mg	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	5.67% 0.45mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	80.5% 1.85mg	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	9.07% 63.5mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 428g	3700g per day for Men 19-50 years

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

• Raw Oranges have 7.9 times more Vitamin B1, 1.7 times more Vitamin B5, 10 times more Vitamin B9, 10 times more Vitamin C and more Vitamin E than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 2 times more Vitamin A and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cooked Nopales no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Cooked Nopales:

• Cooked Nopales no Salt contain 4.1 times more Calcium, 5 times more Iron, 4.7 times more Magnesium, 16.3 times more Manganese, 1.4 times more Selenium, more Sodium and 3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Nopales no Salt have similar amounts of Copper, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 3.1 times more Energy, 3.6 times more Carbohydrate and 8.3 times more Sugars than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Cooked Nopales no Salt have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.