Comparing Nutrients in 500 calories Prunes, canned, heavy syrup pack, solids and liquids VS Prickly Pears

Weight per 500 calories

• Prunes, canned, heavy syrup pack, solids and liquids: 476g
• Prickly Pears: 1220g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	NA	17.5% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	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	102% 132g	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	47.6% 18g	116% 44g	38g per day for Men 19-50 years
Protein	7.4% 4.14g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	21% 190μg	2.7% 24.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.7% 0.58mg	56.3% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.52% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.4% 0.97mg	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	0% 0μg	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	15% 13.3mg	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

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	8.1% 81mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	62.4% 0.56mg	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	24.4% 1.95mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	247% 1037mg	420mg per day for Men 19-50 years
Manganese	20.3% 0.47mg	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	17.7% 124mg	42% 293mg	700mg per day for Men 19-50 years
Potassium	31.7% 1076mg	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	0.95% 14.3mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	8.23% 0.9mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	9.1% 337g	29% 1068g	3700g per day for Men 19-50 years

Prunes, Canned, Heavy Syrup Pack, Solids And Liquids VS Prickly Pears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Prunes, canned, heavy syrup pack, solids and liquids or Prickly Pears?

Lets compare vitamin content per 500 calories of Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 500 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 500 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 500 calories.
• 500 calories of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• 500 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 500 calories.

Comparing minerals per 500 calories for Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 500 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.
• 500 calories of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• 500 calories of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein