Comparing Nutrients in 7 ounces Prickly Pears VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Prunes	4%	2%	94%

Macro Nutrients

	Prickly Pears	Prunes	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	1.86% 0.32g	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	136% 177g	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	NA	38g per day for Men 19-50 years
Protein	2.6% 1.45g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	114% 1.48mg	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	0.99% 3.97μg	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	0% 0mg	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	Prunes	Recommended Dietary Allowance
Calcium	11% 111mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	135% 1.2mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Prunes per 7 oz

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

Lets compare vitamin content per 7 ounces of Prickly Pears vs Prunes:

• 7 ounces of Prickly Pears have more Vitamin C than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 44 times more Vitamin A, 8.4 times more Vitamin B1, 2.8 times more Vitamin B2, 6.5 times more Vitamin B3 and 12.4 times more Vitamin B6 than Raw Prickly Pears.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• 7 ounces of Prunes have insufficient amounts of Vitamin C
• Both Raw Prickly Pears as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prickly Pears vs Prunes:

• 7 ounces of Prickly Pears have 1.3 times more Magnesium and 21.9 times more Water than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 1.3 times more Calcium, 7.6 times more Copper, 11.7 times more Iron, 4.7 times more Phosphorus, 4.8 times more Potassium and 6.3 times more Zinc than Raw Prickly Pears.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dehydrated Prunes contain 8.3 times more Energy, 9.3 times more Carbohydrate and 5.1 times more Protein than Raw Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Raw Prickly Pears as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Prickly Pears VS Prunes

What are the health benefits of Prickly Pears compared to Prunes?

Prickly pears are a good source of fiber, vitamin C, and antioxidants, which can support digestion, immune health, and reduce inflammation. Prunes are also high in fiber and antioxidants, known for promoting digestive health and supporting bone health due to their high content of vitamin K. Both can be beneficial additions to a healthy vegan diet.

Can I lose weight easier by eating more Prickly Pears or Prunes?

Both prickly pears and prunes can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, prunes are higher in calories and natural sugars compared to prickly pears, so if weight loss is your goal, consuming more prickly pears may be a better option. Additionally, it's important to focus on overall balanced nutrition and portion control for effective and sustainable weight loss.

Should I eat more Prickly Pears or more Prunes to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Prickly Pears and Prunes are nutritious fruits but they are not high in protein. To support muscle growth, include protein-rich plant foods such as legumes, tofu, tempeh, seitan, nuts, seeds, and whole grains in your diet. Additionally, make sure to eat enough calories to support your training and muscle-building goals.

What is the environmental impact of producing Prickly Pears compared to Prunes?

Prickly pears have a lower environmental impact compared to prunes. Prickly pears require less water, land, and resources to grow, making them a more sustainable option. Additionally, prickly pears are typically grown in arid regions where water scarcity is a concern, making them a more environmentally friendly choice.