Comparing Nutrients in 7 ounces Oranges VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Oranges	Cooked Nopales	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	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	0.21% 0.036g	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	18% 23.3g	5% 6.5g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	12.5% 4.76g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Oranges	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Cooked Nopales	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	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	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	2.16% 0.05mg	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	3.97% 27.8mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.65% 172g	5.06% 187g	3700g per day for Men 19-50 years

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

• Raw Oranges have 7.9 times more Vitamin B1, 1.7 times more Vitamin B5, 10 times more Vitamin B9, 10 times more Vitamin C and more Vitamin E than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 2 times more Vitamin A and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Cooked Nopales no Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Cooked Nopales:

• Cooked Nopales no Salt contain 4.1 times more Calcium, 5 times more Iron, 4.7 times more Magnesium, 16.3 times more Manganese, 1.4 times more Selenium, more Sodium and 3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Cooked Nopales no Salt have similar amounts of Copper, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 3.1 times more Energy, 3.6 times more Carbohydrate and 8.3 times more Sugars than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Cooked Nopales no Salt have similar amounts of Fiber per 7 oz.
• Both Raw Oranges as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.