Comparing Nutrients in 1 kilogram Prunes VS Prickly Pears

Macros Ratio

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

Macro Nutrients

	Prunes	Prickly Pears	Recommended Dietary Allowance
Energy	117% 3390kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	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	9.35% 1.6g	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	685% 891g	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	NA	95% 36g	38g per day for Men 19-50 years
Protein	66% 37g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Prunes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	98% 880μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	187% 30mg	28.8% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.6% 4.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	573% 7.45mg	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	5% 20μg	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	0% 0mg	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	Prickly Pears	Recommended Dietary Allowance
Calcium	72% 720mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	679% 6.1mg	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	440% 35.2mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	136% 3.12mg	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	160% 1120mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	311% 10580mg	64.7% 2200mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.1% 40g	23.7% 876g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Prickly Pears per 1 kg

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

• 1 kilogram of Prunes has 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 Prickly Pears.
• While 1 kg of Raw Prickly Pears contains more Vitamin C than Raw Dehydrated Prunes.
• 1 kilogram of Prunes have insufficient amounts of Vitamin C
• 1 kilogram of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Dehydrated Prunes 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 vs Prickly Pears:

• 1 kilogram of Prunes has 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 Prickly Pears.
• While 1 kg of Raw Prickly Pears contains 1.3 times more Magnesium and 21.9 times more Water than Raw Dehydrated Prunes.
• 1 kilogram of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

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