Comparing Nutrients in 7 ounces Nopales VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	5.1% 6.6g	5% 6.5g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	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	11.5% 4.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	1.5% 5.95μg	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	20.5% 18.5mg	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	0% 0mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	32.5% 325mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	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	14.6% 1.17mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	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	4.54% 31.8mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	11.4% 387mg	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	2.78% 41.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.06% 187g	3700g per day for Men 19-50 years

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

• Raw Nopales have 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 7 oz.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Nopales vs Cooked Nopales:

• Raw Nopales have 1.3 times more Potassium than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Nopales and Cooked Nopales no Salt have similar amounts of macro-nutrients per 7 oz
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.