Comparing Nutrients in 14 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Prickly Pears

Macros Ratio

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

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Energy	14.4% 417kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.1% 2.02g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	29.2% 38g	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	39.7% 15g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	6.17% 3.45g	5.17% 2.9g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.44mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	18.3% 0.24mg	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% 0μg	5.95% 24μg	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	12.3% 11mg	61.7% 55.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	35.3% 0.32mg	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	20.3% 1.63mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	NA	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	14.7% 103mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	26.4% 897mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	7.6% 280g	9.4% 347g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Prickly Pears per 14 oz

Compare the macro and micronutrient content in 14 oz of Prunes, canned, heavy syrup pack, solids and liquids versus 14 oz of Prickly Pears to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 14 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 1.5 times more Copper and 1.4 times more Iron than Prickly Pears.
• While 14 oz of Raw Prickly Pears contain 3.3 times more Calcium and 5.7 times more Magnesium than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears contain similar levels of Phosphorus and Potassium per 14 ounces.
• 14 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more Energy and 2.9 times more Carbohydrate than Prickly Pears.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Prickly Pears provide inadequate amounts of Energy
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears provide inadequate amounts of Omega 6 and Protein in 14 ounces.