Comparing Nutrients in 500 calories Nopales VS Broccoli Raab

Weight per 500 calories

• Nopales: 3125g
• Broccoli Raab: 2273g

Raw Broccoli Raab has 1.4 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 500 calories - Nopales or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Nopales	Broccoli Raab	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	9.77% 0.16g	268% 4.3g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	50% 64.8g	130g per day for Men 19-50 years
Sugars	49.6% 36g	12% 8.64g	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	5.33% 3.86g	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	% 2.27g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	181% 68.8g	161% 61.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Nopales	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	80% 719μg	331% 2977μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	226% 2.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	173% 27.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	299% 3.9mg	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	23.4% 94μg	472% 1886μg	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	323% 291mg	510% 459mg	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	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	138% 166μg	4242% 5091μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Broccoli Raab	Recommended Dietary Allowance
Calcium	513% 5125mg	245% 2455mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	106% 0.95mg	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	230% 18.4mg	608% 48.6mg	8mg per day for Men 19-50 years
Magnesium	387% 1625mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	621% 14.3mg	390% 8.98mg	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	71.4% 500mg	237% 1659mg	700mg per day for Men 19-50 years
Potassium	236% 8031mg	131% 4455mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	41.3% 22.7μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	50% 750mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	159% 17.5mg	11mg per day for Men 19-50 years
Water	79.5% 2941g	57% 2103g	3700g per day for Men 19-50 years

Nopales VS Broccoli Raab Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Nopales or Broccoli Raab?

Lets compare vitamin content per 500 calories of Nopales vs Broccoli Raab:

• 500 kcal of Raw Broccoli Raab contain 4.1 times more Vitamin A, 9.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6, 20.1 times more Vitamin B9, 1.6 times more Vitamin C, more Vitamin E and 30.7 times more Vitamin K than Raw Nopales.
• 500 calories of Nopales have insufficient amounts of Vitamin E
• Both Raw Nopales as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Nopales vs Broccoli Raab:

• 500 calories of Nopales have 2.1 times more Calcium, 1.7 times more Copper, 3.3 times more Magnesium, 1.6 times more Manganese, 1.8 times more Potassium and 1.4 times more Water than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 2.6 times more Iron, 3.3 times more Phosphorus and 2.2 times more Zinc than Raw Nopales.
• Both Nopales and Broccoli Raab contain similar levels of Selenium and Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Nopales have 1.6 times more Carbohydrate and 4.2 times more Sugars than Broccoli Raab.
• While 500 kcal of Raw Broccoli Raab contain 4 times more Fat, 27.5 times more Omega 3 and 1.7 times more Protein than Raw Nopales.
• Both Nopales and Broccoli Raab offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Nopales provide inadequate amounts of Omega 3
• Both Raw Nopales as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in 500 calories.