Comparing Nutrients in 100 grams Nopales VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Nopales	27%	4%	69%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.52% 15kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.052% 0.05g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.019% 0.006g	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	0.11% 0.019g	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	2.52% 3.28g	130g per day for Men 19-50 years
Sugars	1.6% 1.15g	1.54% 1.12g	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	5.8% 2.2g	5.26% 2g	38g per day for Men 19-50 years
Protein	2.36% 1.32g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	0.92% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.15% 0.041mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	1.85% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.34% 0.17mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	5.15% 0.067mg	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	0.75% 3μg	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	5.9% 5.3mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nopales	Cooked Nopales	Recommended Dietary Allowance
Calcium	16.4% 164mg	16.4% 164mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	5.44% 0.049mg	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	7.38% 0.59mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	17.7% 0.41mg	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	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	7.56% 257mg	5.74% 195mg	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	1.4% 21mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	2.27% 0.25mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.55% 94g	3700g per day for Men 19-50 years

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

• Raw Nopales have 1.4 times more Vitamin B3 and 1.8 times more Vitamin C than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin K per 100 g.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Nopales vs Cooked Nopales:

• Raw Nopales have 1.3 times more Potassium than Cooked Nopales no Salt.
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Raw Nopales and Cooked Nopales no Salt have similar amounts of macro-nutrients per 100 g
• Both Raw Nopales and Cooked Nopales no Salt have similar amounts of Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Raw Nopales as well as Cooked Nopales no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.