Comparing Nutrients in 1 pound Tomatoes VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Tomatoes	Prickly Pears	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	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	0.4% 0.13g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Prickly Pears	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	40.3% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	92% 386mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	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	7% 0.77mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.7% 397g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Prickly Pears per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes 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 Tomatoes vs Prickly Pears:

• 1 pound of Tomatoes has 21 times more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Prickly Pears.
• While 1 lb of Raw Prickly Pears contains 3.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Prickly Pears provide similar amounts of Vitamin C per one pound.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Ripe Red Tomatoes as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tomatoes vs Prickly Pears:

• 1 lb of Raw Prickly Pears contains 5.6 times more Calcium, 1.4 times more Copper and 7.7 times more Magnesium than Raw Ripe Red Tomatoes.
• Both Tomatoes and Prickly Pears contain similar levels of Iron, Phosphorus, Potassium and Water per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Calcium
• Both Raw Ripe Red Tomatoes as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Prickly Pears contains 2.5 times more Carbohydrate and 3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.