Comparing Nutrients in 100 calories Plums, canned, purple, heavy syrup pack, solids and liquids VS Prickly Pears

Weight per 100 calories

• Plums, canned, purple, heavy syrup pack, solids and liquids: 112g
• Prickly Pears: 244g

Plums, canned, purple, heavy syrup pack, solids and liquids have 2.2 times more energy per 100g than Prickly Pears. It has average energy density when compared to other foods. Raw Prickly Pears having low energy density.

Discover which food has more nutrients per 100 calories - Plums, canned, purple, heavy syrup pack, solids and liquids or Prickly Pears?

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.3% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.028% 0.009g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.025g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	18% 23.3g	130g per day for Men 19-50 years
Sugars	34.6% 25g	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	2.66% 1g	23% 8.8g	38g per day for Men 19-50 years
Protein	0.72% 0.4g	3.18% 1.8g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Vitamin A	1.62% 14.6μg	0.54% 4.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	2.85% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.33% 0.03mg	11.3% 0.15mg	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	0.84% 3.37μg	3.66% 14.6μg	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	0.5% 0.45mg	38% 34mg	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	1.35% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, heavy syrup pack, solids and liquids	Prickly Pears	Recommended Dietary Allowance
Calcium	1% 10mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	4.6% 0.042mg	21.7% 0.2mg	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	11.8% 0.94mg	9.15% 0.73mg	8mg per day for Men 19-50 years
Magnesium	1.34% 5.6mg	49.4% 207mg	420mg per day for Men 19-50 years
Manganese	1.5% 0.035mg	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	2.1% 14.6mg	8.36% 58.5mg	700mg per day for Men 19-50 years
Potassium	3% 102mg	15.8% 537mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.66% 1.46μg	55μg per day for Men 19-50 years
Sodium	1.42% 21.3mg	0.81% 12mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2.66% 0.29mg	11mg per day for Men 19-50 years
Water	2.3% 85.5g	5.77% 214g	3700g per day for Men 19-50 years

Plums, Canned, Purple, Heavy Syrup Pack, Solids And Liquids VS Prickly Pears Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Plums, canned, purple, heavy syrup pack, solids and liquids or Prickly Pears?

Lets compare vitamin content per 100 calories of Plums, canned, purple, heavy syrup pack, solids and liquids vs Prickly Pears:

• 100 kcal of Raw Prickly Pears contain 1.9 times more Vitamin B1, 3.4 times more Vitamin B2, 3.4 times more Vitamin B3, 4.8 times more Vitamin B6, 4.3 times more Vitamin B9 and 76 times more Vitamin C than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 100 calories of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Plums, canned, purple, heavy syrup pack, solids and liquids as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Plums, canned, purple, heavy syrup pack, solids and liquids vs Prickly Pears:

• 100 calories of Plums, canned, purple, heavy syrup pack, solids and liquids have 1.3 times more Iron than Prickly Pears.
• While 100 kcal of Raw Prickly Pears contain 13.5 times more Calcium, 4.7 times more Copper, 36.9 times more Magnesium, 4 times more Phosphorus, 5.2 times more Potassium, more Selenium, 3.7 times more Zinc and 2.5 times more Water than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 100 calories of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Magnesium, Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Prickly Pears contain more Omega 3, 18.4 times more Omega 6, 8.7 times more Fiber and 4.4 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• Both Plums, canned, purple, heavy syrup pack, solids and liquids and Prickly Pears offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3, Omega 6 and Protein