Comparing Nutrients in 7 ounces Prunes, canned, heavy syrup pack, solids and liquids VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Energy	7.2% 208kcal	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	0.099% 0.032g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	42.4% 55g	14.6% 19g	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	20% 7.54g	19% 7.14g	38g per day for Men 19-50 years
Protein	3.1% 1.73g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	0% 0μg	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	6.17% 5.56mg	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	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

	Prunes, canned, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	10% 0.81mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	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	7.37% 51.6mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.8% 140g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes, canned, heavy syrup pack, solids and liquids VS Prickly Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Prunes, canned, heavy syrup pack, solids and liquids 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 Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 20 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears have insufficient amounts of Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Prunes, canned, heavy syrup pack, solids and liquids vs Prickly Pears:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 1.5 times more Copper and 1.4 times more Iron than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 3.3 times more Calcium and 5.7 times more Magnesium than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears contain similar levels of Phosphorus and Potassium per seven ounces.
• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Prunes, canned, heavy syrup pack, solids and liquids have 2.6 times more Energy and 2.9 times more Carbohydrate than Prickly Pears.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Prickly Pears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Prickly Pears provide inadequate amounts of Omega 6 and Protein in seven ounces.