Comparing Nutrients in 300 calories Cooked Nopales VS In Pod Fava Beans

Weight per 300 calories

• Cooked Nopales: 2000g
• In Pod Fava Beans: 341g

Raw In Pod Fava Beans have 5.9 times more energy per unit of mass than Cooked Nopales no Salt, which is average in comparison to other foods. Cooked Nopales having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Nopales or In Pod Fava Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Cooked Nopales	In Pod Fava Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.4% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	46.2% 60g	130g per day for Men 19-50 years
Sugars	31% 22.4g	43.3% 31.4g	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	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	105% 40g	67.3% 25.6g	38g per day for Men 19-50 years
Protein	48.2% 27g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	49% 440μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	48% 7.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	27.3% 0.35mg	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	15% 60μg	126% 505μg	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	118% 106mg	14% 12.6mg	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	26.4% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	116% 139μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	328% 3280mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	152% 1.37mg	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	125% 10mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	26.8% 113mg	420mg per day for Men 19-50 years
Manganese	355% 8.16mg	98% 2.25mg	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	45.7% 320mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	33.3% 1132mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	5.7% 85.2mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	51% 1886g	6.7% 248g	3700g per day for Men 19-50 years

Cooked Nopales VS In Pod Fava Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Nopales or In Pod Fava Beans?

Lets compare vitamin content per 300 calories of Cooked Nopales vs In Pod Fava Beans:

• 300 calories of Cooked Nopales have 7.6 times more Vitamin A, 3.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 8.4 times more Vitamin C than In Pod Fava Beans.
• While 300 kcal of Raw In Pod Fava Beans contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B3, 8.4 times more Vitamin B9, more Vitamin E and 1.4 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales and In Pod Fava Beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Cooked Nopales have insufficient amounts of Vitamin E
• Both Cooked Nopales no Salt as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Nopales vs In Pod Fava Beans:

• 300 calories of Cooked Nopales have 26 times more Calcium, 1.9 times more Iron, 8.4 times more Magnesium, 3.6 times more Manganese, 3.4 times more Potassium, 5.1 times more Selenium, 4.7 times more Sodium, 1.2 times more Zinc and 7.6 times more Water than In Pod Fava Beans.
• While 300 kcal of Raw In Pod Fava Beans contain 1.4 times more Copper and 1.4 times more Phosphorus than Cooked Nopales no Salt.
• 300 calories of In Pod Fava Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Nopales have 1.6 times more Fiber than In Pod Fava Beans.
• While 300 kcal of Raw In Pod Fava Beans contain 2.6 times more Omega 3, 2.8 times more Omega 6 and 1.4 times more Sugars than Cooked Nopales no Salt.
• Both Cooked Nopales and In Pod Fava Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cooked Nopales provide inadequate amounts of Omega 3 and Omega 6