Comparing Nutrients in 300 calories Cooked Nopales VS Cooked Green Cauliflower

Weight per 300 calories

• Cooked Nopales: 2000g
• Cooked Green Cauliflower: 938g

Cooked Green Cauliflower has 2.1 times more energy per unit of mass than Cooked Nopales no Salt, which is low in comparison to other foods. Cooked Nopales having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Green Cauliflower	30%	7%	63%

Macro Nutrients

	Cooked Nopales	Cooked Green Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	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	62.7% 1g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.65% 0.28g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	31% 22.4g	40.3% 29.3g	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	81.4% 31g	38g per day for Men 19-50 years
Protein	48.2% 27g	51% 28.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Green Cauliflower	Recommended Dietary Allowance
Vitamin A	49% 440μg	7.3% 65.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	128% 6.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	149% 1.93mg	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	96% 384μg	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	756% 681mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Green Cauliflower	Recommended Dietary Allowance
Calcium	328% 3280mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	41.7% 0.38mg	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	84.4% 6.75mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	42.4% 178mg	420mg per day for Men 19-50 years
Manganese	355% 8.16mg	99% 2.27mg	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	76.3% 534mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	76.7% 2606mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	53.7% 5.9mg	11mg per day for Men 19-50 years
Water	51% 1886g	22.7% 839g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have 6.7 times more Vitamin A than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9, 6.4 times more Vitamin C and 1.9 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Green Cauliflower have similar amounts of Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Cooked Nopales no Salt as well as Cooked Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Cooked Nopales vs Cooked Green Cauliflower:

• Cooked Nopales no Salt have 10.9 times more Calcium, 2.6 times more Copper, 1.5 times more Iron, 5.3 times more Magnesium, 3.6 times more Manganese, 1.5 times more Potassium, 1.9 times more Selenium, 1.9 times more Sodium and 2.2 times more Water than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 1.7 times more Phosphorus and 1.4 times more Zinc than Cooked Nopales no Salt.

Comparison of macro-nutrients per 300 calories:

• Cooked Nopales no Salt have 1.3 times more Fiber than Cooked Green Cauliflower.
• While Cooked Green Cauliflower contains 25.1 times more Omega 3 and 1.3 times more Sugars than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Green Cauliflower have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Nopales no Salt as well as Cooked Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.