Nutrients in 14 ounces of Prickly Pears

Raw Prickly Pears (Opuntia spp.).

Macros Ratio

Protein Fat Carbs

10%

84%

14 oz ▼

Macro Nutrients

Prickly Pears

Energy163 kcal

5.6%

Raw Prickly Pears have 162.72613 kcal of Energy per 14 ounces, which is 5.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.02 g

2.1%

Raw Prickly Pears have 2.0241543 g of Fat per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.27 g

0.83%

Raw Prickly Pears have 0.26591831 g of Saturated Fat per 14 ounces, which is 0.83% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.091 g

5.7%

Raw Prickly Pears have 0.09128539 g of Omega 3 per 14 ounces, which is 5.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.74 g

4.34%

Raw Prickly Pears have 0.73822098 g of Omega 6 per 14 ounces, which is 4.34% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Prickly Pears have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate38 g

29.2%

Raw Prickly Pears have 37.9826601 g of Carbohydrate per 14 ounces, which is 29.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14.3 g

37.6%

Raw Prickly Pears have 14.288148 g of Fiber per 14 ounces, which is 37.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.9 g

5.17%

Raw Prickly Pears have 2.8973189 g of Protein per 14 ounces, which is 5.17% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Prickly Pears

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Raw Prickly Pears have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.056 mg

4.63%

Thiamine

Raw Prickly Pears have 0.05556502 mg of Vitamin B1 per 14 ounces, which is 4.63% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.24 mg

18.3%

Riboflavin

Raw Prickly Pears have 0.2381358 mg of Vitamin B2 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.83 mg

11.4%

Niacin, nicotinic acid, niacinamide

Raw Prickly Pears have 1.8257078 mg of Vitamin B3 per 14 ounces, which is 11.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

Pantothenic acid

No information available

Vitamin B60.24 mg

18.3%

Pyridoxine

Raw Prickly Pears have 0.2381358 mg of Vitamin B6 per 14 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B924 μg

5.95%

Folates and Folic Acid

Raw Prickly Pears have 23.81358 μg of Vitamin B9 per 14 ounces, which is 5.95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Prickly Pears have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C55.6 mg

61.7%

Ascorbic acid

Raw Prickly Pears have 55.56502 mg of Vitamin C per 14 ounces, which is 61.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Prickly Pears

Calcium222 mg

22.2%

Raw Prickly Pears have 222.26008 mg of Calcium per 14 ounces, which is 22.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.3%

Raw Prickly Pears have 0.3175144 mg of Copper per 14 ounces, which is 35.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.2 mg

15%

Raw Prickly Pears have 1.190679 mg of Iron per 14 ounces, which is 15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium337 mg

80.3%

Raw Prickly Pears have 337.35905 mg of Magnesium per 14 ounces, which is 80.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese

No information available

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus95 mg

13.6%

Raw Prickly Pears have 95.25432 mg of Phosphorus per 14 ounces, which is 13.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium873 mg

25.7%

Raw Prickly Pears have 873.1646 mg of Potassium per 14 ounces, which is 25.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.33%

Raw Prickly Pears have 2.381358 μg of Selenium per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium20 mg

1.32%

Raw Prickly Pears have 19.84465 mg of Sodium per 14 ounces, which is 1.32% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.48 mg

4.33%

Raw Prickly Pears have 0.4762716 mg of Zinc per 14 ounces, which is 4.33% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water347 g

9.4%

Raw Prickly Pears have 347.4798215 g of Water per 14 ounces, which is 9.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Prickly Pears:

14 ounces of Prickly Pears is an excellent source of Vitamin C.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has some Vitamin B1 and Vitamin B9.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12.

Minerals in 14 ounces of Raw Prickly Pears:

14 ounces of Prickly Pears has outstanding amounts of Magnesium.
It is an excellent source of Calcium, Copper and Potassium.
It also has a good amount of Iron and Phosphorus.
This fruit has some Selenium and Zinc.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Raw Prickly Pears:

14 ounces of Prickly Pears is an excellent source of Carbohydrate and Fiber.
It has some Omega 3, Omega 6 and Protein.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Prickly Pears with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Prickly Pears with: