Comparing Nutrients in 100 grams Tomato Powder VS Prickly Pears

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Prickly Pears	6%	10%	84%

Macro Nutrients

	Tomato Powder	Prickly Pears	Recommended Dietary Allowance
Energy	10.4% 302kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	57.4% 74.7g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	60.6% 44g	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	43.4% 16.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	23% 13g	1.3% 0.73g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Prickly Pears	Recommended Dietary Allowance
Vitamin A	96% 862μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.2% 3.76mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	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	30% 120μg	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	130% 117mg	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	81.7% 12.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.7% 48.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Prickly Pears	Recommended Dietary Allowance
Calcium	16.6% 166mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	57% 4.56mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	42.4% 178mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	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	42% 295mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	56.7% 1927mg	6.47% 220mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	8.93% 134mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	2.37% 87.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Prickly Pears per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Powder 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 Tomato Powder vs Prickly Pears:

• 100 grams of Tomato Powder have 431 times more Vitamin A, 65.2 times more Vitamin B1, 12.7 times more Vitamin B2, 19.9 times more Vitamin B3, 7.6 times more Vitamin B6, 20 times more Vitamin B9 and 8.3 times more Vitamin C than Prickly Pears.
• 100 grams of Prickly Pears have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Tomato Powder as well as Raw Prickly Pears have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Tomato Powder vs Prickly Pears:

• 100 grams of Tomato Powder have 3 times more Calcium, 15.5 times more Copper, 15.2 times more Iron, 2.1 times more Magnesium, 12.3 times more Phosphorus, 8.8 times more Potassium, 8.8 times more Selenium, 26.8 times more Sodium and 14.3 times more Zinc than Prickly Pears.
• While 100 g of Raw Prickly Pears contain 28.6 times more Water than Tomato Powder.
• 100 grams of Prickly Pears lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Powder have 7.4 times more Energy, 7.8 times more Carbohydrate, 4.6 times more Fiber and 17.7 times more Protein than Prickly Pears.
• 100 grams of Prickly Pears provide inadequate amounts of Energy and Protein
• Both Tomato Powder as well as Raw Prickly Pears provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.