Comparing Nutrients in 100 grams Prickly Pears VS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

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

Macro Nutrients

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	1.4% 41kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.36% 9.57g	21.4% 28g	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	9.47% 3.6g	10% 3.8g	38g per day for Men 19-50 years
Protein	1.3% 0.73g	1.55% 0.87g	56g per day for Men 19-50 years

Vitamins

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.17% 0.014mg	2.83% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.88% 0.46mg	5.4% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	15.6% 0.2mg	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	1.5% 6μg	0% 0μg	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	15.6% 14mg	3.1% 2.8mg	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	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

	Prickly Pears	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	5.6% 56mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.9% 0.08mg	13% 0.12mg	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	3.75% 0.3mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	NA	4.26% 0.098mg	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	3.43% 24mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	6.65% 226mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	1.9% 70.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

• Raw Prickly Pears have more Vitamin B9 and 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 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 Raw Prickly Pears.
• Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

• Raw Prickly Pears have 3.3 times more Calcium, 5.7 times more Magnesium and 1.2 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 1.5 times more Copper, 1.4 times more Iron and 1.6 times more Zinc than Raw Prickly Pears.
• Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Phosphorus and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Prickly Pears have 4.3 times more Omega 6 than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 2.6 times more Energy and 2.9 times more Carbohydrate than Raw Prickly Pears.
• Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Fiber and Protein per 100 g.
• Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.