Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Nopales	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	5% 6.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	3.07% 2.22g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	10.2% 0.13mg	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	33.2% 133μg	1.5% 5.95μg	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	124% 112mg	11.7% 10.5mg	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	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Nopales	Recommended Dietary Allowance
Calcium	11% 111mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	11% 0.097mg	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	20% 1.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	35.2% 0.81mg	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	14% 99mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.9% 181g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Nopales per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Nopales:

• 7 ounces of Frozen Chopped Broccoli have 2.4 times more Vitamin A, 4.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 22.3 times more Vitamin B9, 10.6 times more Vitamin C, more Vitamin E and 15.9 times more Vitamin K than Cooked Nopales.
• 7 ounces of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Nopales:

• 7 ounces of Frozen Chopped Broccoli have 1.6 times more Iron, 3.1 times more Phosphorus, 4 times more Selenium and 2.3 times more Zinc than Cooked Nopales.
• While 7 oz of Cooked Nopales no Salt contain 2.9 times more Calcium, 1.3 times more Copper, 2.6 times more Magnesium and 1.4 times more Manganese than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Nopales contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 52.5 times more Omega 3, 1.5 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Cooked Nopales.
• 7 ounces of Cooked Nopales provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Nopales no Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.