Comparing Nutrients in 7 ounces Broccoli VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Broccoli	Cooked Nopales	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	5% 6.5g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.6g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Cooked Nopales	Recommended Dietary Allowance
Calcium	9.33% 93mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.06% 187g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.4 times more Vitamin A, 6.5 times more Vitamin B1, 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 21 times more Vitamin B9, 16.8 times more Vitamin C, more Vitamin E and 19.9 times more Vitamin K than Cooked Nopales no Salt.
• Both Raw Broccoli as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Cooked Nopales:

• Raw Broccoli has 1.5 times more Iron, 4.1 times more Phosphorus, 1.6 times more Potassium, 3.6 times more Selenium, 1.7 times more Sodium and 2 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 3.5 times more Calcium, 2.2 times more Magnesium and 1.9 times more Manganese than Raw Broccoli.
• Both Raw Broccoli and Cooked Nopales no Salt have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 2.3 times more Energy, 31.5 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Sugars, 1.3 times more Fiber and 2.1 times more Protein than Cooked Nopales no Salt.
• Both Raw Broccoli as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.