Comparing Nutrients in 300 calories Prickly Pears VS Oranges

Weight per 300 calories

• Prickly Pears: 732g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Prickly Pears or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Oranges	7%	2%	91%

Macro Nutrients

	Prickly Pears	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	82.3% 59.7g	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	69.3% 26.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	9.54% 5.34g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Oranges	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.54% 0.1mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	29.5% 0.38mg	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	11% 44μg	48% 191μg	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	114% 102mg	377% 340mg	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	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Oranges	Recommended Dietary Allowance
Calcium	41% 410mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	32% 0.29mg	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	27.4% 2.2mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	148% 622mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	NA	6.94% 0.16mg	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	25% 176mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	47.3% 1610mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	2.44% 36.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	17.3% 641g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prickly Pears vs Oranges:

• Raw Prickly Pears have 1.7 times more Vitamin B2 and 1.9 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain 4.8 times more Vitamin A, 5.4 times more Vitamin B1, 4.4 times more Vitamin B9 and 3.3 times more Vitamin C than Raw Prickly Pears.
• Both Raw Prickly Pears and Raw Oranges have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Prickly Pears as well as Raw Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Prickly Pears vs Oranges:

• Raw Prickly Pears have 1.6 times more Calcium, 2 times more Copper, 3.4 times more Iron, 9.7 times more Magnesium, 2 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium and 2 times more Zinc than Raw Oranges.
• Both Raw Prickly Pears and Raw Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Prickly Pears have 4.9 times more Fat, 3.8 times more Omega 3, 11.8 times more Omega 6 and 1.7 times more Fiber than Raw Oranges.
• Both Raw Prickly Pears and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Prickly Pears as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.