Comparing Nutrients in 1 kilogram Prickly Pears VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Prunes	4%	2%	94%

Macro Nutrients

	Prickly Pears	Prunes	Recommended Dietary Allowance
Energy	14% 410kcal	117% 3390kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.84% 0.59g	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	9.35% 1.6g	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	685% 891g	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	NA	38g per day for Men 19-50 years
Protein	13% 7.3g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	98% 880μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	187% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	83.6% 4.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	573% 7.45mg	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	5% 20μg	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	0% 0mg	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	Recommended Dietary Allowance
Calcium	56% 560mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	679% 6.1mg	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	440% 35.2mg	8mg per day for Men 19-50 years
Magnesium	202% 850mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	NA	136% 3.12mg	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	160% 1120mg	700mg per day for Men 19-50 years
Potassium	64.7% 2200mg	311% 10580mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	68% 7.5mg	11mg per day for Men 19-50 years
Water	23.7% 876g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Prickly Pears versus 1 kg of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prickly Pears vs Prunes:

• 1 kilogram of Prickly Pears has more Vitamin C than Prunes.
• While 1 kg of Raw Dehydrated Prunes contains 44 times more Vitamin A, 8.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.5 times more Vitamin B3 and 12.4 times more Vitamin B6 than Raw Prickly Pears.
• 1 kilogram of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• 1 kilogram of Prunes have insufficient amounts of Vitamin C
• Both Raw Prickly Pears as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Prickly Pears vs Prunes:

• 1 kilogram of Prickly Pears has 1.3 times more Magnesium and 21.9 times more Water than Prunes.
• While 1 kg of Raw Dehydrated Prunes contains 1.3 times more Calcium, 7.6 times more Copper, 11.7 times more Iron, 4.7 times more Phosphorus, 4.8 times more Potassium and 6.3 times more Zinc than Raw Prickly Pears.
• 1 kilogram of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Dehydrated Prunes contains 8.3 times more Energy, 9.3 times more Carbohydrate and 5.1 times more Protein than Raw Prickly Pears.
• 1 kilogram of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Prickly Pears as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.