Comparing Nutrients in 5 ounces Prickly Pears VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prickly Pears	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2% 58kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.72g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	1.85% 1.03g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	28.7% 120mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Prickly Pears versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Prickly Pears vs Stewed Canned Tomatoes:

• 5 ounces of Prickly Pears have 1.7 times more Vitamin B2, 3.5 times more Vitamin B6 and 1.8 times more Vitamin C than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 3.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Prickly Pears.
• 5 ounces of Prickly Pears have insufficient amounts of Vitamin B1
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Prickly Pears as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Prickly Pears vs Stewed Canned Tomatoes:

• 5 ounces of Prickly Pears have 1.6 times more Calcium and 7.1 times more Magnesium than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Copper, 4.4 times more Iron and 44.2 times more Sodium than Raw Prickly Pears.
• Both Prickly Pears and Stewed Canned Tomatoes contain similar levels of Phosphorus, Potassium and Water per five ounces.
• Both Raw Prickly Pears as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prickly Pears have 1.5 times more Carbohydrate and 3.6 times more Fiber than Stewed Canned Tomatoes.
• Both Raw Prickly Pears as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.