Comparing Nutrients in 300 calories Nopales VS Cooked Chopped Frozen Broccoli

Weight per 300 calories

• Nopales: 1875g
• Cooked Chopped Frozen Broccoli: 1071g

Boiled Chopped Frozen Broccoli has 1.8 times more energy per unit of mass than Raw Nopales, which is very low in comparison to other foods. Nopales having very low energy density.

Discover which food has more nutrients per 300 calories - Nopales or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Nopales	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	4.85% 0.83g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	44% 57.3g	130g per day for Men 19-50 years
Sugars	29.7% 21.6g	21.7% 15.8g	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	109% 41.3g	84.6% 32g	38g per day for Men 19-50 years
Protein	44% 24.8g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	48% 431μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	107% 1.4mg	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	14% 56.3μg	150% 600μg	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	194% 174mg	477% 430mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 99μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	308% 3075mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	40.5% 0.36mg	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	138% 11mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	232% 975mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	373% 8.57mg	104% 2.4mg	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	43% 300mg	75% 525mg	700mg per day for Men 19-50 years
Potassium	142% 4819mg	44.7% 1521mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	7.86% 118mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	26.3% 972g	3700g per day for Men 19-50 years

Nopales VS Cooked Chopped Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Nopales or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 300 calories of Nopales vs Cooked Chopped Frozen Broccoli:

• 300 calories of Nopales have 1.6 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.3 times more Vitamin A, 2.6 times more Vitamin B1, 10.7 times more Vitamin B9, 2.5 times more Vitamin C, more Vitamin E and 9.5 times more Vitamin K than Raw Nopales.
• Both Nopales and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Nopales have insufficient amounts of Vitamin E
• Both Raw Nopales as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Nopales vs Cooked Chopped Frozen Broccoli:

• 300 calories of Nopales have 8.7 times more Calcium, 2.7 times more Copper, 1.7 times more Iron, 7 times more Magnesium, 3.6 times more Manganese, 3.2 times more Potassium, 1.8 times more Selenium, 3.3 times more Sodium, 1.6 times more Zinc and 1.8 times more Water than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 1.8 times more Phosphorus than Raw Nopales.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Nopales have 1.4 times more Sugars and 1.3 times more Fiber than Cooked Chopped Frozen Broccoli.
• While 300 kcal of Boiled Chopped Frozen Broccoli contain 4.8 times more Omega 3 and 1.3 times more Protein than Raw Nopales.
• Both Nopales and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Nopales provide inadequate amounts of Omega 3
• Both Raw Nopales as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 300 calories.