Comparing Nutrients in 7 ounces Baked Red Potatoes VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Baked Red Potatoes	Cooked Nopales	Recommended Dietary Allowance
Energy	5.95% 173kcal	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	0.25% 0.079g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	30% 39g	5% 6.5g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Nopales	Recommended Dietary Allowance
Calcium	1.8% 18mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	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	17.4% 1.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	20.4% 143mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	4.1% 152g	5.06% 187g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Cooked Nopales:

• Baked Whole Red Potatoes have 6.5 times more Vitamin B1, 1.3 times more Vitamin B2, 5.4 times more Vitamin B3, 2.3 times more Vitamin B5, 3.2 times more Vitamin B6, 9 times more Vitamin B9 and 2.4 times more Vitamin C than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 22 times more Vitamin A and 1.8 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Cooked Nopales:

• Baked Whole Red Potatoes have 3.6 times more Copper, 1.4 times more Iron, 4.5 times more Phosphorus, 2.8 times more Potassium and 1.9 times more Zinc than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 18.2 times more Calcium, 1.7 times more Magnesium, 2.4 times more Manganese and 1.7 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Cooked Nopales no Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole Red Potatoes have 5.8 times more Energy, 6 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Protein than Cooked Nopales no Salt.
• Both Baked Whole Red Potatoes and Cooked Nopales no Salt have similar amounts of Fiber per 7 oz.
• Both Baked Whole Red Potatoes as well as Cooked Nopales no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.