Comparing Nutrients in 7 ounces Prickly Pears VS Plums, dried (prunes), stewed, with added sugar

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Plums, dried (prunes), stewed, with added sugar	3%	1%	96%

Macro Nutrients

	Prickly Pears	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	50% 65.2g	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	19% 7.14g	20% 7.54g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	3.86% 2.16g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.37% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	31% 0.4mg	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	2.98% 12μg	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	31% 27.8mg	5.95% 5.36mg	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	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

	Prickly Pears	Plums, dried (prunes), stewed, with added sugar	Recommended Dietary Allowance
Calcium	11% 111mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	39.7% 0.36mg	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	7.44% 0.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	7.94% 0.18mg	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	6.8% 47.6mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	18.2% 619mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Plums, dried (prunes), stewed, with added sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Prickly Pears versus 7 oz of Plums, dried (prunes), stewed, with added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Prickly Pears vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Prickly Pears have 5.2 times more Vitamin C than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Prickly Pears.
• Both Raw Prickly Pears as well as Plums, dried (prunes), stewed, with added sugar have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prickly Pears vs Plums, dried (prunes), stewed, with added sugar:

• 7 ounces of Prickly Pears have 2.7 times more Calcium, 4.5 times more Magnesium and 1.3 times more Water than Plums, dried (prunes), stewed, with added sugar.
• While 7 oz of Plums, dried (prunes), stewed, with added sugar contain 2.3 times more Copper, 3.5 times more Iron, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.8 times more Zinc than Raw Prickly Pears.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc
• Both Raw Prickly Pears as well as Plums, dried (prunes), stewed, with added sugar lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plums, dried (prunes), stewed, with added sugar contain 3 times more Energy and 3.4 times more Carbohydrate than Raw Prickly Pears.
• Both Prickly Pears and Plums, dried (prunes), stewed, with added sugar offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy
• Both Raw Prickly Pears as well as Plums, dried (prunes), stewed, with added sugar provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.