Comparing Nutrients in 100 grams Nopales VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Nopales	Carrots	Recommended Dietary Allowance
Energy	0.55% 16kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.56% 3.33g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	Nopales	Carrots	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	4.75% 19μg	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	10.3% 9.3mg	6.56% 5.9mg	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	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Carrots	Recommended Dietary Allowance
Calcium	16.4% 164mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	7.38% 0.59mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	6.2% 0.14mg	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% 35mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Nopales vs Carrots:

• Raw Nopales have 1.6 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 36.3 times more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 2.5 times more Vitamin K than Raw Nopales.
• Both Raw Nopales as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Nopales vs Carrots:

• Raw Nopales have 5 times more Calcium, 2 times more Iron, 4.3 times more Magnesium, 3.2 times more Manganese and 7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2.2 times more Phosphorus and 3.3 times more Sodium than Raw Nopales.
• Both Raw Nopales and Raw Carrots have similar amounts of Copper, Potassium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Nopales have 1.4 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.6 times more Energy, 2.9 times more Carbohydrate, 4.1 times more Sugars and 1.3 times more Fiber than Raw Nopales.
• Both Raw Nopales as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.