Comparing Nutrients in 7 ounces Tomatoes VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Tomatoes	Cooked Nopales	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	5% 6.5g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Nopales	Recommended Dietary Allowance
Calcium	2% 20mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	11% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.06% 187g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin A, 3.4 times more Vitamin B1, 2 times more Vitamin B3, 5 times more Vitamin B9, 2.6 times more Vitamin C, more Vitamin E and 1.5 times more Vitamin K than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 2.1 times more Vitamin B2 and 1.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Nopales no Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes 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 Tomatoes vs Cooked Nopales:

• Raw Ripe Red Tomatoes have 1.2 times more Copper, 1.5 times more Phosphorus and 1.2 times more Potassium than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 16.4 times more Calcium, 1.9 times more Iron, 4.3 times more Magnesium, 3.6 times more Manganese, more Selenium and 4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Nopales no Salt have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.3 times more Sugars than Cooked Nopales no Salt.
• While Cooked Nopales no Salt contain 1.7 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cooked Nopales no Salt have similar amounts of Carbohydrate per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cooked Nopales no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.