Comparing Nutrients in 14 ounces Prickly Pears VS 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	5.6% 163kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.02g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	NA	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	85% 110g	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	37.6% 14.3g	39.7% 15g	38g per day for Men 19-50 years
Protein	5.17% 2.9g	6.17% 3.45g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	37.2% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	62% 0.81mg	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	5.95% 24μg	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	61.7% 55.6mg	12.3% 11mg	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	22.2% 222mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	52% 0.47mg	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	15% 1.2mg	20.3% 1.63mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	17% 0.39mg	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	13.6% 95mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	9.4% 347g	7.6% 280g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

• Raw Prickly Pears have more Vitamin B9 and 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 20 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Prickly Pears.
• Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

• Raw Prickly Pears have 3.3 times more Calcium, 5.7 times more Magnesium and 1.2 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 1.5 times more Copper, 1.4 times more Iron and 1.6 times more Zinc than Raw Prickly Pears.
• Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Phosphorus and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Prickly Pears have 4.3 times more Omega 6 than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 2.6 times more Energy and 2.9 times more Carbohydrate than Raw Prickly Pears.
• Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.