Comparing Nutrients in 7 ounces Nopales VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Nopales	Dried Beechnuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	215% 36.5g	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	51% 66.5g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	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	11.5% 4.37g	NA	38g per day for Men 19-50 years
Protein	4.68% 2.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Nopales	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	8.76% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Dried Beechnuts	Recommended Dietary Allowance
Calcium	32.5% 325mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Nopales VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Nopales vs Dried Beechnuts:

• 7 ounces of Nopales have more Vitamin A than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 25.3 times more Vitamin B1, 9 times more Vitamin B2, 2.1 times more Vitamin B3, 5.5 times more Vitamin B5, 9.8 times more Vitamin B6, 37.7 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Nopales.
• 7 ounces of Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 ounces of Dried Beechnuts have insufficient amounts of Vitamin A
• Both Raw Nopales as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Nopales vs Dried Beechnuts:

• 7 ounces of Nopales have 164 times more Calcium, more Magnesium, more Phosphorus and 14.3 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 12.9 times more Copper, 4.2 times more Iron, 2.9 times more Manganese, 4 times more Potassium, 1.8 times more Sodium and 1.4 times more Zinc than Raw Nopales.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 36 times more Energy, 555.6 times more Fat, 357.4 times more Saturated Fat, 340 times more Omega 3, 418 times more Omega 6, 10.1 times more Carbohydrate and 4.7 times more Protein than Raw Nopales.
• 7 ounces of Nopales provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Nopales VS Dried Beechnuts

What are the health benefits of Nopales compared to Dried Beechnuts?

Nopales, also known as prickly pear cactus pads, are low in calories and high in fiber, antioxidants, and vitamins A and C. They can help support digestion, reduce inflammation, and promote heart health. Dried beech nuts, on the other hand, are high in calories and fat, with lower levels of essential nutrients. Overall, nopales are a healthier option due to their nutrient density and potential health benefits.

Can I lose weight easier by eating more Nopales or Dried Beechnuts?

Both nopales and dried beechnuts can be part of a healthy diet that supports weight loss. Nopales are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Dried beechnuts are calorie-dense and high in healthy fats, which can also help keep you full and provide essential nutrients. However, it's important to focus on overall calorie intake and balance your diet with a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss effectively.

Should I eat more Nopales or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to focus on consuming a variety of plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds. Nopales are a good source of fiber and vitamins, but they are not high in protein. Dried beech nuts can be a good source of healthy fats and some protein, but they are not a significant source of protein compared to other plant-based options. It would be beneficial to include a combination of these protein-rich plant foods in your diet to support muscle growth and recovery.

What is the environmental impact of producing Nopales compared to Dried Beechnuts?

Nopales, which are the pads of the prickly pear cactus, have a lower environmental impact compared to dried beechnuts. Nopales require less water, land, and resources to grow, making them a more sustainable option. Additionally, cactus plants are resilient and can thrive in arid conditions, further reducing their environmental footprint.