Comparing Nutrients in 1 pound 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	16.4% 476kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.4% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.15% 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	97% 126g	33.4% 43.4g	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	45.4% 17.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	20% 181μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	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	0% 0μg	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	14% 12.7mg	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	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	7.7% 77mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	40.3% 0.36mg	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	23.2% 1.86mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	17% 118mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	8.66% 321g	10.7% 397g	3700g per day for Men 19-50 years

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

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

• 1 pound 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 lb of Raw Prickly Pears contains 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.
• 1 pound 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 pound.