Comparing Nutrients in 7 ounces Nopales VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Tomatoes	17%	9%	74%

Macro Nutrients

	Nopales	Tomatoes	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.6g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	3.15% 2.3g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Nopales	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2% 0.024mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.26% 0.081mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.63% 0.33mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Tomatoes	Recommended Dietary Allowance
Calcium	32.5% 325mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	39.4% 0.91mg	9.84% 0.23mg	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	15% 510mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.07% 188g	3700g per day for Men 19-50 years

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

• Raw Nopales have 2.2 times more Vitamin B2 and 1.9 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin A, 3.1 times more Vitamin B1, 1.4 times more Vitamin B3, 5 times more Vitamin B9, 1.5 times more Vitamin C, more Vitamin E and 1.5 times more Vitamin K than Raw Nopales.
• Both Raw Nopales and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Nopales as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Nopales vs Tomatoes:

• Raw Nopales have 16.4 times more Calcium, 2.2 times more Iron, 4.7 times more Magnesium, 4 times more Manganese, more Selenium, 4.2 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Phosphorus than Raw Nopales.
• Both Raw Nopales and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Nopales have 1.8 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Sugars than Raw Nopales.
• Both Raw Nopales and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate per 7 oz.
• Both Raw Nopales as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.