Comparing Nutrients in 7 ounces Bulb Fennel VS Nopales

Macros Ratio

	Protein	Fat	Carbs
Bulb Fennel	14%	5%	81%
Nopales	27%	4%	69%

Macro Nutrients

	Bulb Fennel	Nopales	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	5.1% 6.6g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	3.15% 2.3g	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	16% 6.15g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	4.68% 2.6g	56g per day for Men 19-50 years

Vitamins

	Bulb Fennel	Nopales	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	6.63% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	10.7% 0.14mg	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	13.4% 53.6μg	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	26.5% 24mg	20.5% 18.5mg	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	7.67% 1.15mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bulb Fennel	Nopales	Recommended Dietary Allowance
Calcium	9.72% 97mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	11.5% 0.1mg	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	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	39.4% 0.91mg	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	24% 822mg	15% 510mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Bulb Fennel VS Nopales per 7 oz

Compare the macro and micronutrient content in 7 oz of Bulb Fennel versus 7 oz of Nopales to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bulb Fennel vs Nopales:

• 7 ounces of Bulb Fennel have 2.1 times more Vitamin A, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 9 times more Vitamin B9, 1.3 times more Vitamin C, more Vitamin E and 11.8 times more Vitamin K than Nopales.
• While 7 oz of Raw Nopales contain 1.3 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Bulb Fennel.
• 7 ounces of Nopales have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Bulb Fennel as well as Raw Nopales have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bulb Fennel vs Nopales:

• 7 ounces of Bulb Fennel have 1.3 times more Copper, 1.2 times more Iron, 3.1 times more Phosphorus, 1.6 times more Potassium and 2.5 times more Sodium than Nopales.
• While 7 oz of Raw Nopales contain 3.3 times more Calcium, 3.1 times more Magnesium and 2.4 times more Manganese than Raw Bulb Fennel.
• Both Bulb Fennel and Nopales contain similar levels of Water per seven ounces.
• 7 ounces of Bulb Fennel lack sufficient amounts of Zinc
• Both Raw Bulb Fennel as well as Raw Nopales lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bulb Fennel have 2.2 times more Carbohydrate, 3.4 times more Sugars and 1.4 times more Fiber than Nopales.
• Both Bulb Fennel and Nopales offer comparable quantities of Protein per seven ounces.
• Both Raw Bulb Fennel as well as Raw Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Bulb Fennel VS Nopales

What are the health benefits of Bulb Fennel compared to Nopales?

Bulb fennel is a good source of vitamin C, fiber, and potassium, which can support immune function, digestion, and heart health. Nopales, or prickly pear cactus pads, are rich in antioxidants, vitamins, and minerals that can help lower cholesterol, regulate blood sugar levels, and promote skin health. Both are nutritious options for a plant-based diet, offering unique health benefits.

Can I lose weight easier by eating more Bulb Fennel or Nopales?

Both bulb fennel and nopales can be beneficial for weight loss due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so incorporating a variety of nutrient-dense foods, along with regular physical activity, is key. It's important to focus on overall balanced and sustainable eating habits rather than relying on specific foods for weight loss.

Should I eat more Bulb Fennel or more Nopales to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming an adequate amount of protein. Both Bulb Fennel and Nopales are nutritious options, but Nopales would be the better choice for muscle building as they are higher in protein content compared to Bulb Fennel. Additionally, incorporating a variety of plant-based protein sources such as legumes, tofu, tempeh, and quinoa can also help support muscle growth.

What is the environmental impact of producing Bulb Fennel compared to Nopales?

Bulb fennel typically has a higher environmental impact compared to nopales. Fennel requires more water, land, and resources to grow compared to nopales, which are a type of cactus known for their resilience to arid conditions. Choosing nopales over bulb fennel can help reduce water usage and minimize environmental impact.