Comparing Nutrients in 1 kilogram Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Energy	35% 1010kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	202% 263g	73.6% 96g	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	26.3% 10g	95% 36g	38g per day for Men 19-50 years
Protein	6.43% 3.6g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.85mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	46% 0.6mg	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	7.5% 30μg	15% 60μg	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	4.44% 4mg	156% 140mg	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

	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	9% 90mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	89% 0.8mg	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	103% 8.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	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	17% 120mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	26% 890mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19.7% 730g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, extra heavy syrup pack, solids and liquids VS Prickly Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Plums, canned, purple, extra heavy syrup pack, solids and liquids versus 1 kg of Prickly Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Prickly Pears:

• 1 kg of Raw Prickly Pears contains 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6 and 35 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin C
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Plums, canned, purple, extra heavy syrup pack, solids and liquids vs Prickly Pears:

• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids has 2.7 times more Iron than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 6.2 times more Calcium, 2.2 times more Copper, 17 times more Magnesium, 2 times more Phosphorus and 2.5 times more Potassium than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Prickly Pears lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plums, canned, purple, extra heavy syrup pack, solids and liquids has 2.5 times more Energy and 2.7 times more Carbohydrate than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 3.6 times more Fiber than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 1 kilogram of Prickly Pears provide inadequate amounts of Energy
• Both Plums, canned, purple, extra heavy syrup pack, solids and liquids as well as Raw Prickly Pears provide inadequate amounts of Omega 6 and Protein in one kilogram.