Comparing Nutrients in 100 grams Cooked Nopales VS Canned Hearts Of Palm

Macros Ratio

	Protein	Fat	Carbs
Cooked Nopales	28%	2%	70%
Canned Hearts Of Palm	30%	16%	54%

Macro Nutrients

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Energy	0.52% 15kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0.052% 0.05g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	1.08% 0.18g	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	3.55% 4.62g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Nopales	Canned Hearts Of Palm	Recommended Dietary Allowance
Vitamin A	2.44% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.4% 0.057mg	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	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	1.7% 0.022mg	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	9.75% 39μg	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	8.78% 7.9mg	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	Canned Hearts Of Palm	Recommended Dietary Allowance
Calcium	16.4% 164mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	14.8% 0.13mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	60.6% 1.4mg	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	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	5.74% 195mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	28.4% 426mg	1500mg per day for Men 19-50 years
Zinc	1.9% 0.21mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Nopales VS Canned Hearts Of Palm per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Nopales vs Canned Hearts Of Palm:

• 100 grams of Cooked Nopales have more Vitamin A and 3 times more Vitamin B6 than Canned Hearts Of Palm.
• While 100 g of Canned Hearts Of Palm contain 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 13 times more Vitamin B9 and 1.5 times more Vitamin C than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Hearts Of Palm provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Cooked Nopales have insufficient amounts of Vitamin B3 and Vitamin B9
• 100 grams of Canned Hearts Of Palm have insufficient amounts of Vitamin A and Vitamin B6
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Nopales vs Canned Hearts Of Palm:

• 100 grams of Cooked Nopales have 2.8 times more Calcium and 1.2 times more Magnesium than Canned Hearts Of Palm.
• While 100 g of Canned Hearts Of Palm contain 2.7 times more Copper, 6.3 times more Iron, 3.4 times more Manganese, 4.1 times more Phosphorus, 21.3 times more Sodium and 5.5 times more Zinc than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Hearts Of Palm contain similar levels of Potassium and Water per 100 grams.
• 100 grams of Cooked Nopales lack sufficient amounts of Zinc
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Hearts Of Palm contain 1.4 times more Carbohydrate and 1.9 times more Protein than Cooked Nopales no Salt.
• Both Cooked Nopales and Canned Hearts Of Palm offer comparable quantities of Fiber per 100 grams.
• Both Cooked Nopales no Salt as well as Canned Hearts Of Palm provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.