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Nutrients in 14 ounces of Nopales

Raw Nopales (Nopalea cochenillifera).

Macros Ratio

Protein Fat Carbs
27%
4%
69%
14 oz ▼

Macro Nutrients

Nopales
Energy63.5 kcal
2.2%
Raw Nopales have 63.50288 kcal of Energy per 14 ounces, which is 2.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.36 g
0.37%
Raw Nopales have 0.3572037 g of Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.064 g
0.2%
Raw Nopales have 0.06350288 g of Saturated Fat per 14 ounces, which is 0.2% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.02 g
1.24%
Raw Nopales have 0.01984465 g of Omega 3 per 14 ounces, which is 1.24% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
1.03%
Raw Nopales have 0.17463292 g of Omega 6 per 14 ounces, which is 1.03% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Nopales have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate13.2 g
10%
Raw Nopales have 13.2165369 g of Carbohydrate per 14 ounces, which is 10% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars4.56 g
6.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Nopales have 4.5642695 g of Sugars per 14 ounces, which is 6.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber8.73 g
23%
Raw Nopales have 8.731646 g of Fiber per 14 ounces, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.24 g
9.36%
Raw Nopales have 5.2389876 g of Protein per 14 ounces, which is 9.36% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Nopales
Vitamin A91 μg
10%
RAE, retinol activity equivalents
Raw Nopales have 91.28539 μg of Vitamin A per 14 ounces, which is 10% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.048 mg
3.97%
Thiamine
Raw Nopales have 0.04762716 mg of Vitamin B1 per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.5%
Riboflavin
Raw Nopales have 0.16272613 mg of Vitamin B2 per 14 ounces, which is 12.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.63 mg
10%
Niacin, nicotinic acid, niacinamide
Raw Nopales have 1.6272613 mg of Vitamin B3 per 14 ounces, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.66 mg
13.3%
Pantothenic acid
Raw Nopales have 0.66281131 mg of Vitamin B5 per 14 ounces, which is 13.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.28 mg
21.4%
Pyridoxine
Raw Nopales have 0.2778251 mg of Vitamin B6 per 14 ounces, which is 21.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B912 μg
2.98%
Folates and Folic Acid
Raw Nopales have 11.90679 μg of Vitamin B9 per 14 ounces, which is 2.98% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Nopales have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C37 mg
41%
Ascorbic acid
Raw Nopales have 36.911049 mg of Vitamin C per 14 ounces, which is 41% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Nopales have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0 mg
0%
Tocopherols and Tocotrienols
Raw Nopales have 0 mg of Vitamin E per 14 ounces, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K21 μg
17.5%
Phytomenadione or phylloquinone
Raw Nopales have 21.035329 μg of Vitamin K per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Nopales
Calcium651 mg
65%
Raw Nopales have 650.90452 mg of Calcium per 14 ounces, which is 65% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.21 mg
23%
Raw Nopales have 0.20638436 mg of Copper per 14 ounces, which is 23% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.34 mg
29.3%
Raw Nopales have 2.3416687 mg of Iron per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium206 mg
49%
Raw Nopales have 206.38436 mg of Magnesium per 14 ounces, which is 49% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.8 mg
79%
Raw Nopales have 1.81380101 mg of Manganese per 14 ounces, which is 79% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus63.5 mg
9.07%
Raw Nopales have 63.50288 mg of Phosphorus per 14 ounces, which is 9.07% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1020 mg
30%
Raw Nopales have 1020.01501 mg of Potassium per 14 ounces, which is 30% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.78 μg
5.05%
Raw Nopales have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium83.3 mg
5.56%
Raw Nopales have 83.34753 mg of Sodium per 14 ounces, which is 5.56% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.99 mg
9.02%
Raw Nopales have 0.9922325 mg of Zinc per 14 ounces, which is 9.02% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water374 g
10%
Raw Nopales have 373.5556916 g of Water per 14 ounces, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Raw Nopales:
Minerals in 14 ounces of Raw Nopales:
Macronutrients in 14 ounces of Raw Nopales:



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