Comparing Nutrients in 5 ounces Plums, canned, purple, heavy syrup pack, solids and liquids VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Energy	4.35% 126kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	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	25.3% 33g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	43.6% 31.6g	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	3.36% 1.28g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	0.91% 0.51g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.94% 0.038mg	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	1.06% 4.25μg	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	0.63% 0.57mg	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	5.08% 6.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	15% 1.2mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	1.9% 0.044mg	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	2.63% 18.4mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	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	2.9% 108g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, heavy syrup pack, solids and liquids VS Prickly Pears per 5 oz

Compare the macro and micronutrient content in 5 oz of Plums, canned, purple, heavy syrup pack, solids and liquids versus 5 oz of Prickly Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids vs Prickly Pears:

• 5 oz of Raw Prickly Pears contain 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.2 times more Vitamin B6 and 35 times more Vitamin C than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin C
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Plums, canned, purple, heavy syrup pack, solids and liquids vs Prickly Pears:

• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have 2.8 times more Iron than Prickly Pears.
• While 5 oz of Raw Prickly Pears contain 6.2 times more Calcium, 2.2 times more Copper, 17 times more Magnesium, 1.8 times more Phosphorus and 2.4 times more Potassium than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Prickly Pears contain similar levels of Water per five ounces.
• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have 2.2 times more Energy and 2.4 times more Carbohydrate than Prickly Pears.
• While 5 oz of Raw Prickly Pears contain 4 times more Fiber than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 5 ounces of Prickly Pears provide inadequate amounts of Energy
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Prickly Pears provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.