Comparing Nutrients in 5 ounces Oranges VS Prickly Pears

Macros Ratio

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

Macro Nutrients

	Oranges	Prickly Pears	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	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	8.95% 3.4g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Oranges	Prickly Pears	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	6.54% 0.085mg	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	10.6% 42.5μg	2.13% 8.5μg	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	83.8% 75.4mg	22% 20mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Prickly Pears	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	12.6% 0.11mg	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	1.77% 0.14mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	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	2.83% 20mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Prickly Pears:

• Raw Oranges have 5.5 times more Vitamin A, 6.2 times more Vitamin B1, 5 times more Vitamin B9 and 3.8 times more Vitamin C than Raw Prickly Pears.
• While Raw Prickly Pears contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Prickly Pears have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Oranges as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Prickly Pears:

• Raw Prickly Pears contain 1.4 times more Calcium, 1.8 times more Copper, 3 times more Iron, 8.5 times more Magnesium, 1.7 times more Phosphorus and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Prickly Pears have similar amounts of Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.2 times more Carbohydrate and 1.3 times more Protein than Raw Prickly Pears.
• While Raw Prickly Pears contain 3.3 times more Omega 3, 10.3 times more Omega 6 and 1.5 times more Fiber than Raw Oranges.
• Both Raw Oranges and Raw Prickly Pears have similar amounts of Energy per 5 oz.
• Both Raw Oranges as well as Raw Prickly Pears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.