Comparing Nutrients in 100 grams Cooked Nopales VS Cooked Chinese Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Chinese Broccoli	17%	25%	58%

Macro Nutrients

	Cooked Nopales	Cooked Chinese Broccoli	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.45% 0.076g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.52% 3.28g	2.93% 3.8g	130g per day for Men 19-50 years
Sugars	1.54% 1.12g	1.16% 0.84g	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	5.26% 2g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Chinese Broccoli	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	9.1% 82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.85% 0.3mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	5.4% 0.07mg	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	0.75% 3μg	24.8% 99μg	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	5.9% 5.3mg	31.3% 28mg	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	0% 0mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	70.7% 84.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Chinese Broccoli	Recommended Dietary Allowance
Calcium	16.4% 164mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	6.78% 0.061mg	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	6.25% 0.5mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	11.5% 0.26mg	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	2.3% 16mg	5.86% 41mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	7.68% 261mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	3.55% 0.39mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Cooked Chinese Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Nopales versus 100 g of Cooked Chinese Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Nopales vs Cooked Chinese Broccoli:

• 100 g of Cooked Chinese Broccoli contain 3.7 times more Vitamin A, 8.6 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3, 33 times more Vitamin B9, 5.3 times more Vitamin C, more Vitamin E and 16.6 times more Vitamin K than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Chinese Broccoli provide similar amounts of Vitamin B5 and Vitamin B6 per 100 grams.
• 100 grams of Cooked Nopales have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E
• Both Cooked Nopales no Salt as well as Cooked Chinese Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Nopales vs Cooked Chinese Broccoli:

• 100 grams of Cooked Nopales have 1.6 times more Calcium, 2.6 times more Magnesium and 1.5 times more Manganese than Cooked Chinese Broccoli.
• While 100 g of Cooked Chinese Broccoli contain 2.6 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium and 1.9 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Chinese Broccoli contain similar levels of Copper, Iron and Water per 100 grams.
• 100 grams of Cooked Nopales lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Chinese Broccoli contain 129 times more Omega 3 than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Chinese Broccoli offer comparable quantities of Carbohydrate, Fiber and Protein per 100 grams.
• 100 grams of Cooked Nopales provide inadequate amounts of Omega 3
• Both Cooked Nopales no Salt as well as Cooked Chinese Broccoli provide inadequate amounts of Energy and Omega 6 in 100 grams.