Comparing Nutrients in 300 calories Prunes, canned, heavy syrup pack, solids and liquids VS Prickly Pears

Weight per 300 calories

• Prunes, canned, heavy syrup pack, solids and liquids: 286g
• Prickly Pears: 732g

Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more energy per 100g than Prickly Pears. It has average energy density when compared to other foods. Raw Prickly Pears having low energy density.

Discover which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	3.85% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	54% 70g	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	28.6% 11g	69.3% 26.3g	38g per day for Men 19-50 years
Protein	4.44% 2.5g	9.54% 5.34g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	12.7% 114μg	1.63% 14.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	8.54% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	33.8% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	33.8% 0.44mg	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	11% 44μg	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	8.9% 8mg	114% 102mg	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	4.86% 48.6mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	65% 0.59mg	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	14.6% 1.17mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	148% 622mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	10.6% 74.3mg	25% 176mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	47.3% 1610mg	3400mg per day for Men 19-50 years
Selenium	NA	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.57mg	2.44% 36.6mg	1500mg per day for Men 19-50 years
Zinc	4.94% 0.54mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	5.46% 202g	17.3% 641g	3700g per day for Men 19-50 years

Prunes, Canned, Heavy Syrup Pack, Solids And Liquids VS Prickly Pears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prunes, canned, heavy syrup pack, solids and liquids or Prickly Pears?

Lets compare vitamin content per 300 calories of Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 300 calories of Prunes, canned, heavy syrup pack, solids and liquids have 7.8 times more Vitamin A and 1.3 times more Vitamin B6 than Prickly Pears.
• While 300 kcal of Raw Prickly Pears contain 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, more Vitamin B9 and 12.8 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• 300 calories of Prickly Pears have insufficient amounts of Vitamin A
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 300 kcal of Raw Prickly Pears contain 8.4 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 14.5 times more Magnesium, 2.4 times more Phosphorus, 2.5 times more Potassium, 1.6 times more Zinc and 3.2 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• 300 calories of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Prickly Pears contain 11.1 times more Omega 6, 2.4 times more Fiber and 2.1 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein