Comparing Nutrients in 5 ounces Nopales VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Nopales	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.63% 4.72g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	4.8% 3.5g	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	8.2% 3.1g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Nopales	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	12.2% 0.16mg	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	2.83% 11.3μg	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	14.6% 13mg	3.15% 2.83mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	16.2% 0.15mg	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	10.5% 0.84mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	27.7% 0.64mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Nopales VS Canned Carrots with Liquids and Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Nopales vs Canned Carrots with Liquids and Salt:

• 5 ounces of Nopales have 1.5 times more Vitamin B2, 1.2 times more Vitamin B5 and 4.7 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 26.7 times more Vitamin A, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin E and 1.8 times more Vitamin K than Raw Nopales.
• Both Nopales and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Nopales have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Nopales as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Nopales vs Canned Carrots with Liquids and Salt:

• 5 ounces of Nopales have 5.3 times more Calcium, 5.8 times more Magnesium and 1.5 times more Potassium than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2 times more Copper and 11.4 times more Sodium than Raw Nopales.
• Both Nopales and Canned Carrots with Liquids and Salt contain similar levels of Iron, Manganese, Phosphorus, Zinc and Water per five ounces.
• Both Raw Nopales as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Nopales have 1.2 times more Fiber and 2.3 times more Protein than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 1.6 times more Carbohydrate and 2.1 times more Sugars than Raw Nopales.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Protein
• Both Raw Nopales as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.