Comparing Nutrients in 300 calories Carrots VS Cooked Nopales

Weight per 300 calories

• Carrots: 732g
• Cooked Nopales: 2000g

Carrots have 2.7 times more energy per 100g than Cooked Nopales. It has low energy density when compared to other foods. Cooked Nopales no Salt having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Cooked Nopales?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Carrots	Cooked Nopales	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	48% 34.7g	31% 22.4g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	105% 40g	38g per day for Men 19-50 years
Protein	12% 6.8g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Carrots	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	679% 6110μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	15% 60μg	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	48% 43mg	118% 106mg	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	32% 4.83mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Cooked Nopales	Recommended Dietary Allowance
Calcium	24% 241mg	328% 3280mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	355% 8.16mg	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	36.6% 256mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	17.5% 646g	51% 1886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Cooked Nopales:

• Raw Carrots have 13.9 times more Vitamin A, 2.2 times more Vitamin B1, 1.2 times more Vitamin B3, 2.3 times more Vitamin B9 and more Vitamin E than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.5 times more Vitamin C than Raw Carrots.
• Both Raw Carrots and Cooked Nopales no Salt have similar amounts of Vitamin K per 300 kcal.
• Both Raw Carrots as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Cooked Nopales:

• Raw Carrots have 1.3 times more Sodium than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 13.6 times more Calcium, 3 times more Copper, 4.6 times more Iron, 10.7 times more Magnesium, 7.8 times more Manganese, 1.7 times more Potassium, 19.1 times more Selenium, 2.4 times more Zinc and 2.9 times more Water than Raw Carrots.
• Both Raw Carrots and Cooked Nopales no Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.9 times more Omega 6 and 1.5 times more Sugars than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 2 times more Fiber and 4 times more Protein than Raw Carrots.
• Both Raw Carrots and Cooked Nopales no Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Carrots as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.