Comparing Nutrients in 500 calories Valencia Oranges VS Prickly Pears

Weight per 500 calories

• Valencia Oranges: 1020g
• Prickly Pears: 1220g

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

Which food has more nutrients per 500 calories - Valencia Oranges or Prickly Pears?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Valencia Oranges	Prickly Pears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	13.3% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	89.8% 117g	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	67% 25.5g	116% 44g	38g per day for Men 19-50 years
Protein	19% 10.6g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Prickly Pears	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	56.3% 0.73mg	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	99% 398μg	18.3% 73μg	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	550% 495mg	190% 171mg	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

	Valencia Oranges	Prickly Pears	Recommended Dietary Allowance
Calcium	41% 408mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	108% 0.98mg	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	11.5% 0.92mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	247% 1037mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	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	24.8% 173mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	79% 2683mg	3400mg per day for Men 19-50 years
Selenium	NA	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	24% 881g	29% 1068g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Prickly Pears:

• Raw Valencia Oranges have 5 times more Vitamin A, 5.2 times more Vitamin B1, 5.4 times more Vitamin B9 and 2.9 times more Vitamin C than Raw Prickly Pears.
• While Raw Prickly Pears contain 1.8 times more Vitamin B2 and 2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Prickly Pears have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Prickly Pears:

• Raw Prickly Pears contain 1.7 times more Calcium, 2.6 times more Copper, 4 times more Iron, 10.2 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Prickly Pears have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Prickly Pears contain 2 times more Fat, 1.7 times more Omega 3, 5.1 times more Omega 6 and 1.7 times more Fiber than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Prickly Pears have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Valencia Oranges as well as Raw Prickly Pears have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.