Comparing Nutrients in 7 ounces Prunes VS Prickly Pears

Macros Ratio

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

Macro Nutrients

	Prunes	Prickly Pears	Recommended Dietary Allowance
Energy	23% 673kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.04% 1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	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	1.86% 0.32g	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	136% 177g	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	13% 7.34g	2.6% 1.45g	56g per day for Men 19-50 years

Vitamins

	Prunes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	2.3% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	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	0.99% 3.97μg	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

	Prunes	Prickly Pears	Recommended Dietary Allowance
Calcium	14.3% 143mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	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	87.3% 7mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	31.8% 222mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	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	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Prickly Pears per 7 oz

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

• 7 ounces of Prunes have 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 Prickly Pears.
• While 7 oz of Raw Prickly Pears contain more Vitamin C than Raw Dehydrated Prunes.
• 7 ounces of Prunes have insufficient amounts of Vitamin C
• 7 ounces of Prickly Pears have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw 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 Prunes vs Prickly Pears:

• 7 ounces of Prunes have 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 Prickly Pears.
• While 7 oz of Raw Prickly Pears contain 1.3 times more Magnesium and 21.9 times more Water than Raw Dehydrated Prunes.
• 7 ounces of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

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