Comparing Nutrients in 1 kilogram Dried Plums VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Energy	82.8% 2400kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	491% 639g	73.6% 96g	130g per day for Men 19-50 years
Sugars	526% 381g	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	171% 124g	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	% 255g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	187% 71g	95% 36g	38g per day for Men 19-50 years
Protein	39% 22g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Vitamin A	43.3% 390μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84.4% 4.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	10% 40μg	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	6.67% 6mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	496% 595μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Calcium	43% 430mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	116% 9.3mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	99% 690mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	215% 7320mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.36% 309g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prickly Pears per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Plums 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 Dried Plums vs Prickly Pears:

• 1 kilogram of Dried Plums has 19.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3 and 3.4 times more Vitamin B6 than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 23.3 times more Vitamin C than Raw Dried Plums.
• 1 kilogram of Dried Plums have insufficient amounts of Vitamin C
• 1 kilogram of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Dried Plums as well as Raw Prickly Pears have insufficient amounts of Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Plums vs Prickly Pears:

• 1 kilogram of Dried Plums has 3.5 times more Copper, 3.1 times more Iron, 2.9 times more Phosphorus, 3.3 times more Potassium and 3.7 times more Zinc than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 1.3 times more Calcium, 2.1 times more Magnesium and 2.8 times more Water than Raw Dried Plums.
• 1 kilogram of Prickly Pears lack sufficient amounts of Zinc
• Both Raw Dried Plums as well as Raw Prickly Pears lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Plums has 5.9 times more Energy, 6.7 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Prickly Pears.
• 1 kilogram of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Dried Plums as well as Raw Prickly Pears provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.