Comparing Nutrients in 1 pound 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	37.5% 1089kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	4.96% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	239% 173g	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	77.6% 56.2g	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	% 116g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	84.8% 32.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Vitamin A	19.7% 177μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65% 0.84mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.54mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	21% 0.27mg	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	4.54% 18μg	6.8% 27.2μg	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	3.02% 2.72mg	70.6% 63.5mg	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	13% 1.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	225% 270μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Calcium	19.5% 195mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	142% 1.27mg	40.3% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	52.7% 4.2mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	44.7% 313mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	98% 3320mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	3.8% 140g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prickly Pears per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Plums vs Prickly Pears:

• 1 pound 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 lb of Raw Prickly Pears contains 23.3 times more Vitamin C than Raw Dried Plums.
• 1 pound of Dried Plums have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound 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 pound.