Comparing Nutrients in 1 pound Oranges VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Nopales	27%	4%	69%

Macro Nutrients

	Oranges	Nopales	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.17% 0.2g	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	11.6% 15g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	7.2% 5.2g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Nopales	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.54% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.4% 0.32mg	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	47% 42mg	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	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Nopales	Recommended Dietary Allowance
Calcium	18% 181mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	26.2% 0.24mg	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	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	90% 2.07mg	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	34.3% 1166mg	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	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.5% 427g	3700g per day for Men 19-50 years

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

• Raw Oranges have 7.3 times more Vitamin B1, 1.5 times more Vitamin B5, 10 times more Vitamin B9, 5.7 times more Vitamin C and more Vitamin E than Raw Nopales.
• While Raw Nopales contain 2.1 times more Vitamin A, 1.5 times more Vitamin B3 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Nopales have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Nopales:

• Raw Nopales contain 4.1 times more Calcium, 5.9 times more Iron, 5.2 times more Magnesium, 18.3 times more Manganese, 1.4 times more Potassium, 1.4 times more Selenium, more Sodium and 3.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Nopales have similar amounts of Copper, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.9 times more Energy, 3.5 times more Carbohydrate and 8.1 times more Sugars than Raw Nopales.
• While Raw Nopales contain 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Nopales have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Raw Nopales have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.