Comparing Nutrients in 500 calories Nopales VS Cooked Nopales

Weight per 500 calories

• Nopales: 3125g
• Cooked Nopales: 3333g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.7% 1.67g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	9.77% 0.16g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	3.73% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	84% 109g	130g per day for Men 19-50 years
Sugars	49.6% 36g	51.5% 37.3g	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	181% 68.8g	175% 66.7g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	80% 719μg	81.5% 733μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	61.7% 9.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	172% 2.23mg	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	25% 100μg	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	196% 177mg	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	138% 166μg	142% 170μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	513% 5125mg	547% 5467mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	181% 1.63mg	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	208% 16.7mg	8mg per day for Men 19-50 years
Magnesium	387% 1625mg	373% 1567mg	420mg per day for Men 19-50 years
Manganese	621% 14.3mg	591% 13.6mg	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	76% 533mg	700mg per day for Men 19-50 years
Potassium	236% 8031mg	191% 6500mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	43.8% 656mg	44.4% 667mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	79.5% 2941g	85% 3144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.