Comparing Nutrients in 1 pound 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	6.4% 186kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.96% 0.84g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.4g	311% 404g	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	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	5.9% 3.3g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	44.4% 399μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	260% 3.38mg	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	6.8% 27.2μg	2.27% 9.07μg	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	70.6% 63.5mg	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	25.4% 254mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	40.3% 0.36mg	308% 2.77mg	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	17% 1.36mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	NA	61.5% 1.4mg	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	15.6% 109mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	29.4% 998mg	141% 4799mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	10.7% 397g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Prunes per 1 lb

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

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

• 1 pound of Prickly Pears has more Vitamin C than Prunes.
• While 1 lb 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 pound of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• 1 pound 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 pound.

Comparing minerals per 1 pound for Prickly Pears vs Prunes:

• 1 pound of Prickly Pears has 1.3 times more Magnesium and 21.9 times more Water than Prunes.
• While 1 lb 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 pound of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.