Comparing Nutrients in 100 grams 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	11.7% 339kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.5% 89g	7.36% 9.57g	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	9.47% 3.6g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Prunes	Prickly Pears	Recommended Dietary Allowance
Vitamin A	9.78% 88μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.83% 0.12mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.3% 0.75mg	4.6% 0.06mg	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	0.5% 2μg	1.5% 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% 0mg	15.6% 14mg	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	7.2% 72mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	8.9% 0.08mg	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	44% 3.52mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	16% 112mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.11% 4g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Prickly Pears per 100 g

Compare the macro and micronutrient content in 100 g of Prunes versus 100 g of Prickly Pears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Prunes vs Prickly Pears:

• 100 grams 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 100 g of Raw Prickly Pears contain more Vitamin C than Raw Dehydrated Prunes.
• 100 grams of Prunes have insufficient amounts of Vitamin C
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Prunes vs Prickly Pears:

• 100 grams 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 100 g of Raw Prickly Pears contain 1.3 times more Magnesium and 21.9 times more Water than Raw Dehydrated Prunes.
• 100 grams of Prickly Pears lack sufficient amounts of Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Prunes have 8.3 times more Energy, 9.3 times more Carbohydrate and 5.1 times more Protein than Prickly Pears.
• 100 grams 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 100 grams.