Comparing Nutrients in 5 ounces Sun-dried Chile Peppers VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Chile Peppers	11%	14%	75%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Sun-dried Chile Peppers	Cooked Nopales	Recommended Dietary Allowance
Energy	16% 459kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.24g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	0.027% 0.009g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	3.58% 4.65g	130g per day for Men 19-50 years
Sugars	80.3% 58.2g	2.2% 1.6g	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	107% 40.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	26.8% 15g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Chile Peppers	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	209% 1877μg	3.46% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.57% 0.11mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77% 12.3mg	2.62% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.3% 1.15mg	7.3% 0.095mg	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	18% 72.3μg	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	49.5% 44.5mg	8.35% 7.5mg	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	29.7% 4.45mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	128% 153μg	6.02% 7.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Chile Peppers	Cooked Nopales	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	7.7% 0.069mg	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	107% 8.56mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	29.7% 125mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	50.6% 1.16mg	25% 0.58mg	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	32% 225mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	78% 2651mg	8.13% 276mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	8.6% 129mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sun-dried Chile Peppers vs Cooked Nopales:

• Sun-dried Hot Chile Peppers have 60.2 times more Vitamin A, 7.4 times more Vitamin B1, 30.1 times more Vitamin B2, 29.3 times more Vitamin B3, 6.4 times more Vitamin B5, 12.1 times more Vitamin B6, 17 times more Vitamin B9, 5.9 times more Vitamin C, more Vitamin E and 21.2 times more Vitamin K than Cooked Nopales no Salt.
• Both Sun-dried Hot Chile Peppers as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sun-dried Chile Peppers vs Cooked Nopales:

• Sun-dried Hot Chile Peppers have 4.7 times more Copper, 12.1 times more Iron, 1.9 times more Magnesium, 2 times more Manganese, 9.9 times more Phosphorus, 9.6 times more Potassium, 5 times more Selenium, 4.6 times more Sodium and 4.9 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 3.6 times more Calcium and 13.2 times more Water than Sun-dried Hot Chile Peppers.

Comparison of macro-nutrients per 5 ounces:

• Sun-dried Hot Chile Peppers have 21.6 times more Energy, 116.2 times more Fat, 135.5 times more Saturated Fat, 11.5 times more Omega 3, 160.8 times more Omega 6, 21.3 times more Carbohydrate, 36.7 times more Sugars, 14.4 times more Fiber and 7.8 times more Protein than Cooked Nopales no Salt.
• Both Sun-dried Hot Chile Peppers as well as Cooked Nopales no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.