Comparing Nutrients in 5 ounces Cooked Nopales VS Green Cauliflower

Macros Ratio

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

Macro Nutrients

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.073% 0.071g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.027% 0.009g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.24% 0.041g	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	6.64% 8.63g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	5.92% 4.3g	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	7.46% 2.83g	12% 4.54g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	7.47% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	9.45% 0.11mg	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	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	24.2% 0.31mg	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	20% 80.8μg	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	139% 125mg	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	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.02% 7.23μg	24% 28.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Green Cauliflower	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	6.46% 0.058mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	16% 66.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	15.2% 0.35mg	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	12.6% 88mg	700mg per day for Men 19-50 years
Potassium	8.13% 276mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.44% 127g	3700g per day for Men 19-50 years

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

• Cooked Nopales no Salt have 2.8 times more Vitamin A than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 7.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 4.6 times more Vitamin B5, 3.3 times more Vitamin B6, 19 times more Vitamin B9, 16.6 times more Vitamin C and 4 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Green Cauliflower have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Cooked Nopales no Salt have 5 times more Calcium, 2.4 times more Magnesium and 1.7 times more Manganese than Raw Green Cauliflower.
• While Raw Green Cauliflower contains 1.5 times more Iron, 3.9 times more Phosphorus, 1.5 times more Potassium and 3 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Raw Green Cauliflower have similar amounts of Copper, Selenium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Green Cauliflower contains 2.1 times more Energy, 52 times more Omega 3, 1.9 times more Carbohydrate, 2.7 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Raw Green Cauliflower have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.