Comparing Nutrients in 7 ounces Fresh Orange juice VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Fresh Orange juice	Prickly Pears	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	19% 7.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Prickly Pears	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	9.16% 0.12mg	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	15% 59.5μg	2.98% 12μg	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	110% 99mg	31% 27.8mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Prickly Pears	Recommended Dietary Allowance
Calcium	2.2% 22mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	4.96% 0.4mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	4.8% 33.7mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Prickly Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Prickly Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Prickly Pears:

• 7 ounces of Fresh Orange juice have 6.4 times more Vitamin B1, 5 times more Vitamin B9 and 3.6 times more Vitamin C than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 2 times more Vitamin B2 and 1.5 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Prickly Pears provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Orange juice as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Prickly Pears:

• 7 oz of Raw Prickly Pears contain 5.1 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 7.7 times more Magnesium and 1.4 times more Phosphorus than Raw Orange juice.
• Both Fresh Orange juice and Prickly Pears contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium
• Both Raw Orange juice as well as Raw Prickly Pears lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Prickly Pears contain 18 times more Fiber than Raw Orange juice.
• Both Fresh Orange juice and Prickly Pears offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Raw Prickly Pears provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.