Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Nopales

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Nopales: 625g

Frozen Chopped Broccoli has 1.6 times more energy per 100g than Nopales. It has very low energy density when compared to other foods. Raw Nopales having very low energy density.

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Nopales?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Nopales	27%	4%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Nopales	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	1.95% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	1.6% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	16% 21g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	9.9% 7.2g	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	4.4% 3.2g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	36% 13.8g	38g per day for Men 19-50 years
Protein	19.3% 11g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Nopales	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	16% 144μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	33.7% 0.44mg	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	64.4% 258μg	4.7% 18.8μg	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	241% 217mg	64.6% 58mg	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	31.3% 4.7mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Nopales	Recommended Dietary Allowance
Calcium	21.5% 215mg	103% 1025mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	36% 0.33mg	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	39% 3.1mg	46% 3.7mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	77.4% 325mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	124% 2.86mg	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	27.5% 192mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	47.2% 1606mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	8.75% 131mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	14.2% 1.56mg	11mg per day for Men 19-50 years
Water	9.5% 352g	16% 588g	3700g per day for Men 19-50 years

Frozen Chopped Broccoli VS Nopales Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Nopales?

Lets compare vitamin content per 100 calories of Frozen Chopped Broccoli vs Nopales:

• 100 calories of Frozen Chopped Broccoli have 1.4 times more Vitamin A, 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 13.7 times more Vitamin B9, 3.7 times more Vitamin C, more Vitamin E and 9.4 times more Vitamin K than Nopales.
• While 100 kcal of Raw Nopales contain 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nopales provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Nopales have insufficient amounts of Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Nopales have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Nopales:

• 100 calories of Frozen Chopped Broccoli have 1.9 times more Phosphorus and 2.5 times more Selenium than Nopales.
• While 100 kcal of Raw Nopales contain 4.8 times more Calcium, 2.2 times more Copper, 4.7 times more Magnesium, 2.5 times more Manganese, 2 times more Potassium, 1.4 times more Sodium and 1.7 times more Water than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nopales contain similar levels of Iron and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Chopped Broccoli have 12.9 times more Omega 3 and 1.3 times more Protein than Nopales.
• While 100 kcal of Raw Nopales contain 1.4 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Nopales offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Nopales provide inadequate amounts of Omega 3
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Nopales provide inadequate amounts of Omega 6 in 100 calories.