Comparing Nutrients in 1 kilogram 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	36.2% 1050kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	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	2.53% 0.43g	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	214% 278g	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	100% 38g	95% 36g	38g per day for Men 19-50 years
Protein	15.5% 8.7g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.66mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	0% 0μg	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	31% 28mg	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

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	17% 170mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	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	51.3% 4.1mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	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	37% 260mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19% 707g	23.7% 876g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Prunes, canned, 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 Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 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 1 kg of Raw Prickly Pears contains 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 kilogram 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 one kilogram.

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

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 1.5 times more Copper and 1.4 times more Iron than Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prunes, canned, heavy syrup pack, solids and liquids has 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 one kilogram.
• 1 kilogram 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 one kilogram.