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Nutrients in 300 calories of Prickly Pears

Raw Prickly Pears (Opuntia spp.).

Weight per 300 Calories

Prickly Pears
732g

Raw Prickly Pears has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs
6%
10%
84%
300 kcal ▼

Macro Nutrients

Prickly Pears
Energy300 kcal
10.3%
Raw Prickly Pears have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.73 g
3.85%
Raw Prickly Pears have 3.7317073170732 g of Fat per 300 calories, which is 3.85% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.49 g
1.53%
Raw Prickly Pears have 0.49024390243902 g of Saturated Fat per 300 calories, which is 1.53% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.17 g
10.5%
Raw Prickly Pears have 0.16829268292683 g of Omega 3 per 300 calories, which is 10.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.36 g
8%
Raw Prickly Pears have 1.3609756097561 g of Omega 6 per 300 calories, which is 8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Prickly Pears have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate70 g
54%
Raw Prickly Pears have 70.024390243902 g of Carbohydrate per 300 calories, which is 54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber26.3 g
69.3%
Raw Prickly Pears have 26.341463414634 g of Fiber per 300 calories, which is 69.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.34 g
9.54%
Raw Prickly Pears have 5.3414634146341 g of Protein per 300 calories, which is 9.54% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prickly Pears
Vitamin A14.6 μg
1.63%
RAE, retinol activity equivalents
Raw Prickly Pears have 14.634146341463 μg of Vitamin A per 300 calories, which is 1.63% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg
8.54%
Thiamine
Raw Prickly Pears have 0.10243902439024 mg of Vitamin B1 per 300 calories, which is 8.54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.44 mg
33.8%
Riboflavin
Raw Prickly Pears have 0.4390243902439 mg of Vitamin B2 per 300 calories, which is 33.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B33.37 mg
21%
Niacin, nicotinic acid, niacinamide
Raw Prickly Pears have 3.3658536585366 mg of Vitamin B3 per 300 calories, which is 21% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.44 mg
33.8%
Pyridoxine
Raw Prickly Pears have 0.4390243902439 mg of Vitamin B6 per 300 calories, which is 33.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B944 μg
11%
Folates and Folic Acid
Raw Prickly Pears have 43.90243902439 μg of Vitamin B9 per 300 calories, which is 11% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Prickly Pears have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C102 mg
114%
Ascorbic acid
Raw Prickly Pears have 102.43902439024 mg of Vitamin C per 300 calories, which is 114% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E
NA
Tocopherols and Tocotrienols
No information available
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Prickly Pears
Calcium410 mg
41%
Raw Prickly Pears have 409.75609756098 mg of Calcium per 300 calories, which is 41% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.59 mg
65%
Raw Prickly Pears have 0.58536585365854 mg of Copper per 300 calories, which is 65% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron2.2 mg
27.4%
Raw Prickly Pears have 2.1951219512195 mg of Iron per 300 calories, which is 27.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium622 mg
148%
Raw Prickly Pears have 621.9512195122 mg of Magnesium per 300 calories, which is 148% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese
NA
No information available
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus176 mg
25%
Raw Prickly Pears have 175.60975609756 mg of Phosphorus per 300 calories, which is 25% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1610 mg
47.3%
Raw Prickly Pears have 1609.756097561 mg of Potassium per 300 calories, which is 47.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4.4 μg
8%
Raw Prickly Pears have 4.390243902439 μg of Selenium per 300 calories, which is 8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium36.6 mg
2.44%
Raw Prickly Pears have 36.585365853659 mg of Sodium per 300 calories, which is 2.44% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.88 mg
8%
Raw Prickly Pears have 0.8780487804878 mg of Zinc per 300 calories, which is 8% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water641 g
17.3%
Raw Prickly Pears have 640.60975609756 g of Water per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Raw Prickly Pears:
Minerals in 300 calories of Raw Prickly Pears:
Macronutrients in 300 calories of Raw Prickly Pears:



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