Comparing Nutrients in 300 calories Cooked Nopales VS Tomato Paste

Weight per 300 calories

• Cooked Nopales: 2000g
• Tomato Paste: 366g

Canned Tomato Paste has 5.5 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 Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Nopales	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	3.27% 0.56g	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	53.2% 69g	130g per day for Men 19-50 years
Sugars	31% 22.4g	61.5% 44.6g	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	29.5% 21.4g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	105% 40g	39.5% 15g	38g per day for Men 19-50 years
Protein	48.2% 27g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Tomato Paste	Recommended Dietary Allowance
Vitamin A	49% 440μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	60.8% 0.79mg	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	11% 44μg	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	89% 80mg	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	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	85% 102μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Tomato Paste	Recommended Dietary Allowance
Calcium	328% 3280mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	148% 1.34mg	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	136% 11mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	355% 8.16mg	48% 1.1mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	115% 3900mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	35.3% 19.4μg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	51% 1886g	7.27% 269g	3700g per day for Men 19-50 years

Cooked Nopales VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Nopales or Tomato Paste?

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

• 300 calories of Cooked Nopales have 1.6 times more Vitamin A, 1.4 times more Vitamin B2, 5.8 times more Vitamin B5, 1.7 times more Vitamin B6, 1.4 times more Vitamin B9, 1.3 times more Vitamin C and 2.4 times more Vitamin K than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.9 times more Vitamin B3 and more Vitamin E than Cooked Nopales no Salt.
• Both Cooked Nopales and Tomato Paste provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cooked Nopales have insufficient amounts of Vitamin E
• Both Cooked Nopales no Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Nopales vs Tomato Paste:

• 300 calories of Cooked Nopales have 24.9 times more Calcium, 6.1 times more Magnesium, 7.4 times more Manganese, 1.9 times more Sodium, 1.8 times more Zinc and 7 times more Water than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 1.4 times more Copper and 1.4 times more Selenium than Cooked Nopales no Salt.
• Both Cooked Nopales and Tomato Paste contain similar levels of Iron, Phosphorus and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Nopales have 2.7 times more Fiber and 1.7 times more Protein than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 2 times more Sugars than Cooked Nopales no Salt.
• Both Cooked Nopales and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cooked Nopales no Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.