Comparing Nutrients in 5 ounces Cooked Nopales VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Cooked Nopales	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	9.48% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.58% 4.65g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	NA	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	7.46% 2.83g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.62% 0.42mg	6.03% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19.3% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	22.5% 0.29mg	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	1.06% 4.25μg	14.5% 58μg	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	8.35% 7.5mg	114% 103mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	6.3% 0.057mg	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	8.86% 0.71mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	15% 0.34mg	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	3.24% 22.7mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.43% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Nopales vs Cooked Green Cauliflower with Salt:

• Cooked Nopales no Salt have 3.1 times more Vitamin A than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.1 times more Vitamin B6, 13.7 times more Vitamin B9 and 13.7 times more Vitamin C than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Nopales vs Cooked Green Cauliflower with Salt:

• Cooked Nopales no Salt have 5.1 times more Calcium, 1.2 times more Copper, 2.5 times more Magnesium and 1.7 times more Manganese than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 1.4 times more Iron, 3.6 times more Phosphorus, 1.4 times more Potassium, 13 times more Sodium and 3 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Green Cauliflower with Salt have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cooked Green Cauliflower with Salt contains 2.1 times more Energy, 53.5 times more Omega 3, 1.9 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.