Comparing Nutrients in 1 pound Florida Oranges VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Florida Oranges	Cooked Nopales	Recommended Dietary Allowance
Energy	7.2% 209kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.085% 0.027g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	11.4% 15g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	5.67% 3.18g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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

	Florida Oranges	Cooked Nopales	Recommended Dietary Allowance
Calcium	19.5% 195mg	74.4% 744mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	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	3.3% 0.36mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cooked Nopales per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges versus 1 lb of Cooked Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Florida Oranges has 9.1 times more Vitamin B1, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 5.7 times more Vitamin B9 and 8.5 times more Vitamin C than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 2 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cooked Nopales provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• 1 pound of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Raw Florida Oranges as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Cooked Nopales:

• 1 lb of Cooked Nopales no Salt contains 3.8 times more Calcium, 1.3 times more Copper, 5.6 times more Iron, 4.7 times more Magnesium, 17 times more Manganese and 1.3 times more Phosphorus than Raw Florida Oranges.
• Both Florida Oranges and Cooked Nopales contain similar levels of Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Florida Oranges as well as Cooked Nopales no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 3.5 times more Carbohydrate and 8.2 times more Sugars than Cooked Nopales.
• While 1 lb of Cooked Nopales no Salt contains 1.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Nopales offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Cooked Nopales no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.