Nutrients in 7 ounces of Nopales

Raw Nopales (Nopalea cochenillifera).

Macros Ratio

Protein Fat Carbs

27%

69%

7 oz ▼

Macro Nutrients

Nopales

Energy31.8 kcal

1.1%

Raw Nopales have 31.75144 kcal of Energy per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.18 g

0.18%

Raw Nopales have 0.17860185 g of Fat per 7 ounces, which is 0.18% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.032 g

0.099%

Raw Nopales have 0.03175144 g of Saturated Fat per 7 ounces, which is 0.099% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.62%

Raw Nopales have 0.009922325 g of Omega 3 per 7 ounces, which is 0.62% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.087 g

0.51%

Raw Nopales have 0.08731646 g of Omega 6 per 7 ounces, which is 0.51% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Nopales have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate6.6 g

5.1%

Raw Nopales have 6.60826845 g of Carbohydrate per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.3 g

3.15%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Nopales have 2.28213475 g of Sugars per 7 ounces, which is 3.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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

No information available

Sucrose

No information available

Fiber4.37 g

11.5%

Raw Nopales have 4.365823 g of Fiber per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.6 g

4.68%

Raw Nopales have 2.6194938 g of Protein per 7 ounces, which is 4.68% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Nopales

Vitamin A45.6 μg

5.07%

RAE, retinol activity equivalents

Raw Nopales have 45.642695 μg of Vitamin A per 7 ounces, which is 5.07% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.024 mg

Thiamine

Raw Nopales have 0.02381358 mg of Vitamin B1 per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.081 mg

6.26%

Riboflavin

Raw Nopales have 0.081363065 mg of Vitamin B2 per 7 ounces, which is 6.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.81 mg

5.1%

Niacin, nicotinic acid, niacinamide

Raw Nopales have 0.81363065 mg of Vitamin B3 per 7 ounces, which is 5.1% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.33 mg

6.63%

Pantothenic acid

Raw Nopales have 0.331405655 mg of Vitamin B5 per 7 ounces, which is 6.63% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.14 mg

10.7%

Pyridoxine

Raw Nopales have 0.13891255 mg of Vitamin B6 per 7 ounces, which is 10.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B95.95 μg

1.5%

Folates and Folic Acid

Raw Nopales have 5.953395 μg of Vitamin B9 per 7 ounces, which is 1.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Nopales have 0 μg of Vitamin B12 per 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.5 mg

20.5%

Ascorbic acid

Raw Nopales have 18.4555245 mg of Vitamin C per 7 ounces, which is 20.5% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Nopales have 0 IU of Vitamin D per 7 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

Tocopherols and Tocotrienols

Raw Nopales have 0 mg of Vitamin E per 7 ounces, which is 0% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.5 μg

8.76%

Phytomenadione or phylloquinone

Raw Nopales have 10.5176645 μg of Vitamin K per 7 ounces, which is 8.76% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Nopales

Calcium325 mg

32.5%

Raw Nopales have 325.45226 mg of Calcium per 7 ounces, which is 32.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.1 mg

11.5%

Raw Nopales have 0.10319218 mg of Copper per 7 ounces, which is 11.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.17 mg

14.6%

Raw Nopales have 1.17083435 mg of Iron per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium103 mg

24.6%

Raw Nopales have 103.19218 mg of Magnesium per 7 ounces, which is 24.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.91 mg

39.4%

Raw Nopales have 0.906900505 mg of Manganese per 7 ounces, which is 39.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus31.8 mg

4.54%

Raw Nopales have 31.75144 mg of Phosphorus per 7 ounces, which is 4.54% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium510 mg

15%

Raw Nopales have 510.007505 mg of Potassium per 7 ounces, which is 15% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.4 μg

2.53%

Raw Nopales have 1.3891255 μg of Selenium per 7 ounces, which is 2.53% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium41.7 mg

2.78%

Raw Nopales have 41.673765 mg of Sodium per 7 ounces, which is 2.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.5 mg

4.5%

Raw Nopales have 0.49611625 mg of Zinc per 7 ounces, which is 4.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water187 g

5.05%

Raw Nopales have 186.7778458 g of Water per 7 ounces, which is 5.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Nopales:

7 ounces of Nopales is an excellent source of Vitamin C.
It has a good amount of Vitamin B6 and Vitamin K.
It also has some Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B5.
While 7 ounces of product has trace amounts of Vitamin B1 and Vitamin B9, it has no Vitamin B12, Vitamin D and Vitamin E.

Minerals in 7 ounces of Raw Nopales:

7 ounces of Nopales is an excellent source of Calcium, Magnesium and Manganese.
It has a good amount of Copper, Iron and Potassium.
It also has some Phosphorus, Selenium, Sodium and Zinc.

Macronutrients in 7 ounces of Raw Nopales:

7 ounces of Nopales has a good amount of Fiber.
It has some Carbohydrate, Sugars and Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Nopales with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 7 ounces of Nopales

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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