Comparing Nutrients in 7 ounces Cooked Nopales VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Nopales	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	3.4% 4.43g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	NA	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.68g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.67% 0.59mg	5.78% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	5.65% 0.073mg	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	1.5% 5.95μg	21.3% 85.3μg	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	11.7% 10.5mg	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	32.5% 325mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	21% 0.19mg	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	12.4% 0.99mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	17.5% 0.4mg	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	4.54% 31.8mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	5.08% 173mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.17% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Cooked Napa Cabbage per 7 oz

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

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

• 7 ounces of Cooked Nopales have 1.7 times more Vitamin A, 1.6 times more Vitamin B2, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin C than Cooked Napa Cabbage.
• While 7 oz of Cooked Napa Cabbage contain 1.6 times more Vitamin B3 and 14.3 times more Vitamin B9 than Cooked Nopales no Salt.
• 7 ounces of Cooked Nopales have insufficient amounts of Vitamin B3 and Vitamin B9
• 7 ounces of Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B5
• Both Cooked Nopales no Salt as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Nopales vs Cooked Napa Cabbage:

• 7 ounces of Cooked Nopales have 5.7 times more Calcium, 5.9 times more Magnesium, 2 times more Manganese and 2.2 times more Potassium than Cooked Napa Cabbage.
• While 7 oz of Cooked Napa Cabbage contain 2 times more Copper and 1.5 times more Iron than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Napa Cabbage contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Napa Cabbage lack sufficient amounts of Magnesium
• Both Cooked Nopales no Salt as well as Cooked Napa Cabbage lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Nopales have 1.5 times more Carbohydrate and 1.2 times more Protein than Cooked Napa Cabbage.
• 7 ounces of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Nopales no Salt as well as Cooked Napa Cabbage provide inadequate amounts of Energy in seven ounces.