Comparing Nutrients in 7 ounces Stewed Prunes VS Prickly Pears

Macros Ratio

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

Macro Nutrients

	Stewed Prunes	Prickly Pears	Recommended Dietary Allowance
Energy	7.73% 224kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.62% 0.11g	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	45.3% 59g	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	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	4.36% 2.44g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Stewed Prunes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	0% 0mg	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

	Stewed Prunes	Prickly Pears	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	45% 0.4mg	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	29% 2.32mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	8.97% 0.21mg	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	10.5% 73.4mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	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	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Prunes VS Prickly Pears per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Prunes 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 Stewed Prunes vs Prickly Pears:

• 7 ounces of Stewed Prunes have 13 times more Vitamin A, 3.3 times more Vitamin B1, 2.1 times more Vitamin B3 and 3.2 times more Vitamin B6 than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 2 times more Vitamin B2 and more Vitamin C than Stewed dehydrated Prunes.
• 7 ounces of Stewed Prunes have insufficient amounts of Vitamin C
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Stewed dehydrated Prunes as well as Raw Prickly Pears have insufficient amounts of Vitamin B9 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Stewed Prunes vs Prickly Pears:

• 7 ounces of Stewed Prunes have 2.6 times more Copper, 3.9 times more Iron, 1.5 times more Phosphorus, 1.6 times more Potassium and 2.1 times more Zinc than Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 2.3 times more Calcium, 4 times more Magnesium and 1.3 times more Water than Stewed dehydrated Prunes.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Prunes have 2.8 times more Energy, 3.1 times more Carbohydrate and 1.7 times more Protein than Prickly Pears.
• 7 ounces of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Stewed dehydrated Prunes as well as Raw Prickly Pears provide inadequate amounts of Omega 6 in seven ounces.