Comparing Nutrients in 100 grams Cooked Nopales VS Cooked Napa Cabbage

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Cooked Napa Cabbage	30%	10%	60%

Macro Nutrients

	Cooked Nopales	Cooked Napa Cabbage	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	NA	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	1.7% 2.23g	130g per day for Men 19-50 years
Sugars	1.54% 1.12g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.4% 1.35g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Cooked Napa Cabbage	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	0.42% 0.005mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.85% 0.3mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	0.7% 0.035mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	2.85% 0.037mg	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	10.8% 43μg	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	3.56% 3.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Nopales	Cooked Napa Cabbage	Recommended Dietary Allowance
Calcium	16.4% 164mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	10.7% 0.096mg	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	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	8.83% 0.2mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	2.56% 87mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Cooked Napa Cabbage per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Nopales vs Cooked Napa Cabbage:

• 100 grams of Cooked Nopales have 1.7 times more Vitamin A, 1.6 times more Vitamin B2, 4.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 1.7 times more Vitamin C than Cooked Napa Cabbage.
• While 100 g of Cooked Napa Cabbage contain 1.6 times more Vitamin B3 and 14.3 times more Vitamin B9 than Cooked Nopales no Salt.
• 100 grams of Cooked Nopales have insufficient amounts of Vitamin B3 and Vitamin B9
• 100 grams of Cooked Napa Cabbage have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B5
• Both Cooked Nopales no Salt as well as Cooked Napa Cabbage have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Nopales vs Cooked Napa Cabbage:

• 100 grams of Cooked Nopales have 5.7 times more Calcium, 5.9 times more Magnesium, 2 times more Manganese and 2.2 times more Potassium than Cooked Napa Cabbage.
• While 100 g of Cooked Napa Cabbage contain 2 times more Copper and 1.5 times more Iron than Cooked Nopales no Salt.
• Both Cooked Nopales and Cooked Napa Cabbage contain similar levels of Phosphorus and Water per 100 grams.
• 100 grams of Cooked Napa Cabbage lack sufficient amounts of Magnesium
• Both Cooked Nopales no Salt as well as Cooked Napa Cabbage lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Nopales have 1.5 times more Carbohydrate and 1.2 times more Protein than Cooked Napa Cabbage.
• 100 grams of Cooked Napa Cabbage provide inadequate amounts of Carbohydrate and Protein
• Both Cooked Nopales no Salt as well as Cooked Napa Cabbage provide inadequate amounts of Energy in 100 grams.