Comparing Nutrients in 7 ounces Prickly Pears VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Prickly Pears	6%	10%	84%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Prickly Pears	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.04% 1g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	19% 7.14g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prickly Pears	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	11% 111mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Prickly Pears VS Stewed Canned Tomatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Prickly Pears vs Stewed Canned Tomatoes:

• 7 ounces of Prickly Pears have 1.7 times more Vitamin B2, 3.5 times more Vitamin B6 and 1.8 times more Vitamin C than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.3 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Prickly Pears.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin B1
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Raw Prickly Pears as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prickly Pears vs Stewed Canned Tomatoes:

• 7 ounces of Prickly Pears have 1.6 times more Calcium and 7.1 times more Magnesium than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Copper, 4.4 times more Iron and 44.2 times more Sodium than Raw Prickly Pears.
• Both Prickly Pears and Stewed Canned Tomatoes contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• Both Raw Prickly Pears as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prickly Pears have 1.5 times more Carbohydrate and 3.6 times more Fiber than Stewed Canned Tomatoes.
• Both Raw Prickly Pears as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.