Comparing Nutrients in 7 ounces Nopales VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Nopales	Brazilnuts	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	6.38% 4.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	39% 15g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Nopales	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Brazilnuts	Recommended Dietary Allowance
Calcium	32.5% 325mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Nopales VS Brazilnuts per 7 oz

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

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

• 7 ounces of Nopales have more Vitamin A, 1.4 times more Vitamin B3, 13.3 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 51.4 times more Vitamin B1, 1.4 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin E than Raw Nopales.
• Both Nopales and Brazilnuts provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Nopales have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin K
• Both Raw Nopales as well as Dried Brazilnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Nopales vs Brazilnuts:

• 7 ounces of Nopales have 27.5 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 33.5 times more Copper, 4.1 times more Iron, 7.2 times more Magnesium, 2.7 times more Manganese, 45.3 times more Phosphorus, 2.6 times more Potassium, 2738.6 times more Selenium and 16.2 times more Zinc than Raw Nopales.
• Both Nopales and Brazilnuts contain similar levels of Calcium per seven ounces.
• 7 ounces of Nopales lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Brazilnuts contain 41.2 times more Energy, 745.6 times more Fat, 1008.4 times more Saturated Fat, 7.2 times more Omega 3, 553.7 times more Omega 6, 3.5 times more Carbohydrate, 2 times more Sugars, 3.4 times more Fiber and 10.8 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 Brazilnuts

What are the health benefits of Nopales compared to Brazilnuts?

Nopales, also known as prickly pear cactus, are low in calories and high in fiber, antioxidants, and vitamins A and C. They can help improve digestion, support heart health, and boost the immune system. Brazil nuts are a good source of selenium, which is important for thyroid function and immune health. However, they are high in calories and fat, so should be consumed in moderation. Both can be part of a healthy vegan diet, but nopales may offer more overall health benefits due to their lower calorie and fat content.

Can I lose weight easier by eating more Nopales or Brazilnuts?

Both nopales and Brazil nuts can be beneficial for weight loss, but in different ways. Nopales are low in calories and high in fiber, which can help you feel full and satisfied, leading to potential weight loss. Brazil nuts, on the other hand, are high in healthy fats and protein, which can also help with satiety and may support weight loss by providing essential nutrients. Ultimately, incorporating a variety of nutrient-dense foods like nopales and Brazil nuts into a balanced diet, along with regular physical activity, can help you achieve your weight loss goals.

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

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both nopales and Brazil nuts are nutritious foods, but Brazil nuts are a better source of protein and healthy fats, making them a better option for muscle building. Incorporating Brazil nuts into your diet along with other plant-based protein sources like legumes, tofu, and quinoa can help support muscle growth during training.

What is the environmental impact of producing Nopales compared to Brazilnuts?

Nopales, also known as prickly pear cactus, have a lower environmental impact compared to Brazil nuts. Nopales require less water, land, and resources to grow, making them a more sustainable option. Additionally, Nopales can be grown in arid regions where other crops may struggle, further reducing their environmental footprint.