Comparing Nutrients in 7 ounces Dried Plums VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Dried Plums	3%	1%	96%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Energy	16.4% 476kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	98% 127g	14.6% 19g	130g per day for Men 19-50 years
Sugars	104% 75.7g	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	34% 24.6g	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	% 50.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	37% 14g	19% 7.14g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Vitamin A	8.6% 77.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.3% 3.73mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	5.7% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Plums	Prickly Pears	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	23% 1.85mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	25.8% 0.59mg	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	19.6% 137mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.66% 61.4g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Plums VS Prickly Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Plums 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 Dried Plums vs Prickly Pears:

• 7 ounces of Dried Plums have 19.5 times more Vitamin A, 3.6 times more Vitamin B1, 3.1 times more Vitamin B2, 4.1 times more Vitamin B3 and 3.4 times more Vitamin B6 than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 23.3 times more Vitamin C than Raw Dried Plums.
• 7 ounces of Dried Plums have insufficient amounts of Vitamin C
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Dried Plums as well as Raw Prickly Pears have insufficient amounts of Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Plums vs Prickly Pears:

• 7 ounces of Dried Plums have 3.5 times more Copper, 3.1 times more Iron, 2.9 times more Phosphorus, 3.3 times more Potassium and 3.7 times more Zinc than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.3 times more Calcium, 2.1 times more Magnesium and 2.8 times more Water than Raw Dried Plums.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc
• Both Raw Dried Plums as well as Raw Prickly Pears lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Plums have 5.9 times more Energy, 6.7 times more Carbohydrate, 2 times more Fiber and 3 times more Protein than Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Dried Plums as well as Raw Prickly Pears provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.