Comparing Nutrients in 5 ounces Baby Carrots VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Baby Carrots	7%	3%	90%
Nopales	27%	4%	69%

Macro Nutrients

	Baby Carrots	Nopales	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	3.63% 4.72g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.25% 1.63g	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	1.96% 1.4g	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	% 1.47g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Baby Carrots	Nopales	Recommended Dietary Allowance
Vitamin A	109% 978μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.93% 0.79mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	11.3% 3.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	1.06% 4.25μg	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	4.1% 3.7mg	14.6% 13mg	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	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13.3μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baby Carrots	Nopales	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	8.2% 0.074mg	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	15.8% 1.26mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	28% 0.65mg	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	5.67% 39.7mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7.37% 111mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Baby Carrots VS Nopales per 5 oz

Compare the macro and micronutrient content in 5 oz of Baby Carrots versus 5 oz of Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baby Carrots vs Nopales:

• 5 ounces of Baby Carrots have 30 times more Vitamin A, 2.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B6, 9 times more Vitamin B9 and 1.8 times more Vitamin K than Nopales.
• While 5 oz of Raw Nopales contain 3.6 times more Vitamin C than Raw Baby Carrots.
• Both Baby Carrots and Nopales provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Baby Carrots as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baby Carrots vs Nopales:

• 5 ounces of Baby Carrots have 1.9 times more Copper, 1.5 times more Iron, 1.8 times more Phosphorus and 3.7 times more Sodium than Nopales.
• While 5 oz of Raw Nopales contain 5.1 times more Calcium, 5.2 times more Magnesium, 3 times more Manganese and 1.5 times more Zinc than Raw Baby Carrots.
• Both Baby Carrots and Nopales contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Baby Carrots lack sufficient amounts of Zinc
• Both Raw Baby Carrots as well as Raw Nopales lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baby Carrots have 2.5 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Nopales.
• While 5 oz of Raw Nopales contain 2.1 times more Protein than Raw Baby Carrots.
• 5 ounces of Baby Carrots provide inadequate amounts of Protein
• Both Raw Baby Carrots as well as Raw Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.