Comparing Nutrients in 100 calories Prickly Pears VS Prunes, canned, heavy syrup pack, solids and liquids

Weight per 100 calories

• Prickly Pears: 244g
• Prunes, canned, heavy syrup pack, solids and liquids: 95g

Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more energy per unit of mass than Raw Prickly Pears, which is average in comparison to other foods. Prickly Pears having low energy density.

Which food has more nutrients per 100 calories - Prickly Pears or Prunes, canned, heavy syrup pack, solids and liquids?

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.24g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.048% 0.015g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	2.67% 0.45g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	NA	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	23% 8.8g	9.52% 3.6g	38g per day for Men 19-50 years
Protein	3.18% 1.8g	1.48% 0.83g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.54% 4.88μg	4.23% 38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.85% 0.034mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	8.94% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.9% 0.095mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.19mg	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	3.66% 14.6μg	0% 0μg	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	38% 34mg	2.96% 2.67mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	13.7% 137mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	12.5% 0.11mg	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	9.15% 0.73mg	4.9% 0.39mg	8mg per day for Men 19-50 years
Magnesium	49.4% 207mg	3.4% 14.3mg	420mg per day for Men 19-50 years
Manganese	NA	4.06% 0.093mg	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	8.36% 58.5mg	3.54% 24.8mg	700mg per day for Men 19-50 years
Potassium	15.8% 537mg	6.33% 215mg	3400mg per day for Men 19-50 years
Selenium	2.66% 1.46μg	NA	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	0.19% 2.86mg	1500mg per day for Men 19-50 years
Zinc	2.66% 0.29mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	5.77% 214g	1.8% 67.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

• Raw Prickly Pears have 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B9 and 12.8 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 7.8 times more Vitamin A and 1.3 times more Vitamin B6 than Raw Prickly Pears.
• Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

• Raw Prickly Pears have 8.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 14.5 times more Magnesium, 2.4 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Zinc and 3.2 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.

Comparison of macro-nutrients per 100 calories:

• Raw Prickly Pears have 6.5 times more Fat, 11.1 times more Omega 6, 2.4 times more Fiber and 2.1 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.