Comparing Nutrients in 7 ounces Cooked Nopales VS Cooked Green Cauliflower with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Green Cauliflower with Salt	30%	7%	63%

Macro Nutrients

	Cooked Nopales	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	0.3% 0.097g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.35% 0.06g	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	9.6% 12.5g	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	17.2% 6.55g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Green Cauliflower with Salt	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.67% 0.59mg	8.45% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	31.4% 0.41mg	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	20.3% 81.4μg	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	160% 144mg	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 Green Cauliflower with Salt	Recommended Dietary Allowance
Calcium	32.5% 325mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	8.8% 0.079mg	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% 1.43mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	21% 0.48mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	34.3% 514mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Nopales vs Cooked Green Cauliflower with Salt:

• Cooked Nopales no Salt have 3.1 times more Vitamin A than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 6.4 times more Vitamin B1, 2.5 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 3.1 times more Vitamin B6, 13.7 times more Vitamin B9 and 13.7 times more Vitamin C than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Cooked Green Cauliflower with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Nopales vs Cooked Green Cauliflower with Salt:

• Cooked Nopales no Salt have 5.1 times more Calcium, 1.2 times more Copper, 2.5 times more Magnesium and 1.7 times more Manganese than Cooked Green Cauliflower with Salt.
• While Cooked Green Cauliflower with Salt contains 1.4 times more Iron, 3.6 times more Phosphorus, 1.4 times more Potassium, 13 times more Sodium and 3 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt and Cooked Green Cauliflower with Salt have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Green Cauliflower with Salt contains 2.1 times more Energy, 53.5 times more Omega 3, 1.9 times more Carbohydrate, 1.7 times more Fiber and 2.3 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales no Salt as well as Cooked Green Cauliflower with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.