Comparing Nutrients in 300 calories Nopales VS Cooked Nopales

Weight per 300 calories

• Nopales: 1875g
• Cooked Nopales: 2000g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.85% 0.83g	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	48% 62.4g	50.5% 65.6g	130g per day for Men 19-50 years
Sugars	29.7% 21.6g	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	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	105% 40g	38g per day for Men 19-50 years
Protein	44% 24.8g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	48% 431μg	49% 440μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.6% 3.13mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	103% 1.34mg	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	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	194% 174mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 99μg	85% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	308% 3075mg	328% 3280mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	109% 0.98mg	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	125% 10mg	8mg per day for Men 19-50 years
Magnesium	232% 975mg	224% 940mg	420mg per day for Men 19-50 years
Manganese	373% 8.57mg	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	43% 300mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	142% 4819mg	115% 3900mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	26.3% 394mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	42.6% 4.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	47.7% 1765g	51% 1886g	3700g per day for Men 19-50 years

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

• Raw Nopales have 1.3 times more Vitamin B3 and 1.6 times more Vitamin C than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin K per 300 kcal.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Nopales vs Cooked Nopales:

• Raw Nopales have 1.2 times more Potassium than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Nopales have 2.3 times more Omega 3 and 2.2 times more Omega 6 than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.