Comparing Nutrients in 300 calories Prickly Pears VS Prunes

Weight per 300 calories

• Prickly Pears: 732g
• Prunes: 88.5g

Raw Dehydrated Prunes have 8.3 times more energy per unit of mass than Raw Prickly Pears, which is high in comparison to other foods. Prickly Pears having low energy density.

Discover which food has more nutrients per 300 calories - Prickly Pears or Prunes?

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Prunes	4%	2%	94%

Macro Nutrients

	Prickly Pears	Prunes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	60.6% 79g	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	69.3% 26.3g	NA	38g per day for Men 19-50 years
Protein	9.54% 5.34g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes	Recommended Dietary Allowance
Vitamin A	1.63% 14.6μg	8.65% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.54% 0.1mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.8% 0.44mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	50.7% 0.66mg	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	0.44% 1.77μg	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	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	41% 410mg	6.37% 63.7mg	1000mg per day for Men 19-50 years
Copper	65% 0.59mg	60% 0.54mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	148% 622mg	13.5% 56.6mg	420mg per day for Men 19-50 years
Manganese	NA	12% 0.28mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	47.3% 1610mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.44% 36.6mg	0.29% 4.42mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	17.3% 641g	0.096% 3.54g	3700g per day for Men 19-50 years

Prickly Pears VS Prunes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prickly Pears or Prunes?

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

• 300 calories of Prickly Pears have 3 times more Vitamin B2, 1.3 times more Vitamin B3, 24.8 times more Vitamin B9 and more Vitamin C than Prunes.
• While 300 kcal of Raw Dehydrated Prunes contain 5.3 times more Vitamin A and 1.5 times more Vitamin B6 than Raw Prickly Pears.
• Both Prickly Pears and Prunes provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Prickly Pears have insufficient amounts of Vitamin A
• 300 calories of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Prickly Pears as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Prickly Pears vs Prunes:

• 300 calories of Prickly Pears have 6.4 times more Calcium, 11 times more Magnesium, 1.8 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Zinc and 181 times more Water than Prunes.
• While 300 kcal of Raw Dehydrated Prunes contain 1.4 times more Iron than Raw Prickly Pears.
• Both Prickly Pears and Prunes contain similar levels of Copper per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prickly Pears have 9.7 times more Omega 6 and 1.6 times more Protein than Prunes.
• Both Prickly Pears and Prunes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prunes provide inadequate amounts of Omega 6 and Protein