Comparing Nutrients in 7 ounces Cooked Nopales VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Cooked Nopales	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.92% 0.16g	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	8.46% 11g	130g per day for Men 19-50 years
Sugars	3.07% 2.22g	6.8% 4.92g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	2.27% 1.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	123% 1107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.67% 0.59mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	17% 0.22mg	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	4.47% 18μg	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	5.95% 5.36mg	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	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.43% 10μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	32.5% 325mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	23% 0.21mg	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	16% 1.27mg	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	39% 0.89mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	10.4% 355mg	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	32% 480mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Canned Carrots with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Nopales vs Canned Carrots with Salt:

• 7 ounces of Cooked Nopales have 1.3 times more Vitamin B2 and 2 times more Vitamin C than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 25.4 times more Vitamin A, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin E and 1.9 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Carrots with Salt provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Nopales have insufficient amounts of Vitamin B3, Vitamin B9 and Vitamin E
• Both Cooked Nopales no Salt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Nopales vs Canned Carrots with Salt:

• 7 ounces of Cooked Nopales have 6.6 times more Calcium and 5.9 times more Magnesium than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 2.1 times more Copper, 1.3 times more Iron, 1.5 times more Phosphorus and 12.1 times more Sodium than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Carrots with Salt contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Cooked Nopales lack sufficient amounts of Zinc
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Cooked Nopales no Salt as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Nopales have 1.3 times more Fiber and 2.1 times more Protein than Canned Carrots with Salt.
• While 7 oz of Drained Canned Carrots with Salt contain 1.7 times more Carbohydrate and 2.2 times more Sugars than Cooked Nopales no Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Cooked Nopales no Salt as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.