Comparing Nutrients in 5 ounces Prickly Pears VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Prickly Pears	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	2% 58kcal	5.23% 152kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	30.6% 40g	130g per day for Men 19-50 years
Sugars	NA	49% 35.4g	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	13.4% 5.1g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	23.8% 0.31mg	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	2.13% 8.5μg	0% 0μg	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	22% 20mg	4.57% 4.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19.4% 0.17mg	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	5.3% 0.43mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	NA	8.07% 0.19mg	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	4.86% 34mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	13.4% 455mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.35% 124g	2.67% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Plums, dried (prunes), stewed, without added sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Prickly Pears versus 5 oz of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Prickly Pears vs Plums, dried (prunes), stewed, without added sugar:

• 5 ounces of Prickly Pears have 4.8 times more Vitamin C than Plums, dried (prunes), stewed, without added sugar.
• While 5 oz of Plums, dried (prunes), stewed, without added sugar contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.6 times more Vitamin B6 than Raw Prickly Pears.
• 5 ounces of Prickly Pears have insufficient amounts of Vitamin B1
• Both Raw Prickly Pears as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Prickly Pears vs Plums, dried (prunes), stewed, without added sugar:

• 5 ounces of Prickly Pears have 2.9 times more Calcium, 4.7 times more Magnesium and 1.3 times more Water than Plums, dried (prunes), stewed, without added sugar.
• While 5 oz of Plums, dried (prunes), stewed, without added sugar contain 1.5 times more Copper, 1.4 times more Iron and 1.5 times more Potassium than Raw Prickly Pears.
• Both Prickly Pears and Plums, dried (prunes), stewed, without added sugar contain similar levels of Phosphorus per five ounces.
• 5 ounces of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium
• Both Raw Prickly Pears as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plums, dried (prunes), stewed, without added sugar contain 2.6 times more Energy and 2.9 times more Carbohydrate than Raw Prickly Pears.
• Both Prickly Pears and Plums, dried (prunes), stewed, without added sugar offer comparable quantities of Fiber per five ounces.
• 5 ounces of Prickly Pears provide inadequate amounts of Energy
• Both Raw Prickly Pears as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.