Comparing Nutrients in 1 kilogram 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	14% 410kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	214% 278g	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	95% 36g	100% 38g	38g per day for Men 19-50 years
Protein	13% 7.3g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	54% 8.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	156% 2.03mg	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	15% 60μg	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	156% 140mg	31% 28mg	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	56% 560mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	131% 1.18mg	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	37.5% 3mg	51.3% 4.1mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	42.6% 0.98mg	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	34.3% 240mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	66.5% 2260mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	23.7% 876g	19% 707g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.