Comparing Nutrients in 5 ounces Prunes, canned, heavy syrup pack, solids and liquids VS 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	5.13% 149kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.75% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	NA	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	30.3% 39.4g	10.4% 13.6g	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	14% 5.4g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	2.2% 1.23g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	6.3% 56.7μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.67% 1.23mg	4.08% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	0% 0μg	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	4.4% 3.97mg	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	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	2.4% 24mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	7.26% 0.58mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	6.04% 0.14mg	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	5.26% 37mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	9.42% 320mg	9.17% 312mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.7% 100g	3.35% 124g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Prunes, canned, 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 Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 20 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Prickly Pears.
• While 5 oz of Raw Prickly Pears contain 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• 5 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears have insufficient amounts of Vitamin B9 and Vitamin B12 in five ounces.

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

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 1.5 times more Copper and 1.4 times more Iron than Prickly Pears.
• While 5 oz of Raw Prickly Pears contain 3.3 times more Calcium and 5.7 times more Magnesium than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears contain similar levels of Phosphorus and Potassium per five ounces.
• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more Energy and 2.9 times more Carbohydrate than Prickly Pears.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears offer comparable quantities of Fiber per five ounces.
• 5 ounces of Prickly Pears provide inadequate amounts of Energy
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears provide inadequate amounts of Omega 6 and Protein in five ounces.