Comparing Nutrients in 5 ounces Nopales VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Nopales	Carrots	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Nopales	Carrots	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.4% 0.017mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.47% 0.058mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Carrots	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Nopales have 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 36.3 times more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 2.5 times more Vitamin K than Raw Nopales.
• Both Raw Nopales as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Nopales vs Carrots:

• Raw Nopales have 5 times more Calcium, 2 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Phosphorus and 3.3 times more Sodium than Raw Nopales.
• Both Raw Nopales and Raw Carrots have similar amounts of Copper, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Nopales have 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.6 times more Energy, 2.9 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Raw Nopales.
• Both Raw Nopales as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.