Comparing Nutrients in 7 ounces Canned Orange Juice VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Canned Orange Juice	Cooked Nopales	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	17% 22g	5% 6.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	2% 18μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	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	12% 47.6μg	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	66.4% 59.7mg	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	2.65% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Nopales	Recommended Dietary Allowance
Calcium	2% 20mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	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	4.8% 33.7mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Nopales per 7 oz

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

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

• 7 ounces of Canned Orange Juice have 3.5 times more Vitamin B1, 8 times more Vitamin B9 and 5.7 times more Vitamin C than Cooked Nopales.
• While 7 oz of Cooked Nopales no Salt contain 2.4 times more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B6 and 51 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Nopales provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin K
• 7 ounces of Cooked Nopales have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B3, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Cooked Nopales:

• 7 oz of Cooked Nopales no Salt contain 16.4 times more Calcium, 2.2 times more Copper, 5 times more Iron, 4.7 times more Magnesium and 19.4 times more Manganese than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Nopales contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Cooked Nopales no Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 3.4 times more Carbohydrate and 7.8 times more Sugars than Cooked Nopales.
• While 7 oz of Cooked Nopales no Salt contain 6.7 times more Fiber and 2 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Cooked Nopales no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.