Nutrients in 500 calories of Prickly Pears

Raw Prickly Pears (Opuntia spp.).

Weight per 500 Calories

Prickly Pears

1220g

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

Macros Ratio

Protein Fat Carbs

10%

84%

500 kcal ▼

Macro Nutrients

Prickly Pears

Energy500 kcal

17.2%

Raw Prickly Pears have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.2 g

6.4%

Raw Prickly Pears have 6.219512195122 g of Fat per 500 calories, which is 6.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.82 g

2.55%

Raw Prickly Pears have 0.81707317073171 g of Saturated Fat per 500 calories, which is 2.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.28 g

17.5%

Raw Prickly Pears have 0.28048780487805 g of Omega 3 per 500 calories, which is 17.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.27 g

13.3%

Raw Prickly Pears have 2.2682926829268 g of Omega 6 per 500 calories, which is 13.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate117 g

89.8%

Raw Prickly Pears have 116.70731707317 g of Carbohydrate per 500 calories, which is 89.8% 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

Fiber44 g

116%

Raw Prickly Pears have 43.90243902439 g of Fiber per 500 calories, which is 116% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.9 g

16%

Raw Prickly Pears have 8.9024390243902 g of Protein per 500 calories, which is 16% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prickly Pears

Vitamin A24.4 μg

2.7%

RAE, retinol activity equivalents

Raw Prickly Pears have 24.390243902439 μg of Vitamin A per 500 calories, which is 2.7% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.17 mg

14.2%

Thiamine

Raw Prickly Pears have 0.17073170731707 mg of Vitamin B1 per 500 calories, which is 14.2% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.73 mg

56.3%

Riboflavin

Raw Prickly Pears have 0.73170731707317 mg of Vitamin B2 per 500 calories, which is 56.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.6 mg

35%

Niacin, nicotinic acid, niacinamide

Raw Prickly Pears have 5.609756097561 mg of Vitamin B3 per 500 calories, which is 35% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.73 mg

56.3%

Pyridoxine

Raw Prickly Pears have 0.73170731707317 mg of Vitamin B6 per 500 calories, which is 56.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B973 μg

18.3%

Folates and Folic Acid

Raw Prickly Pears have 73.170731707317 μg of Vitamin B9 per 500 calories, which is 18.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C171 mg

190%

Ascorbic acid

Raw Prickly Pears have 170.73170731707 mg of Vitamin C per 500 calories, which is 190% 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

Calcium683 mg

68.3%

Raw Prickly Pears have 682.92682926829 mg of Calcium per 500 calories, which is 68.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.98 mg

108%

Raw Prickly Pears have 0.97560975609756 mg of Copper per 500 calories, which is 108% 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

Iron3.66 mg

45.7%

Raw Prickly Pears have 3.6585365853659 mg of Iron per 500 calories, which is 45.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1037 mg

247%

Raw Prickly Pears have 1036.5853658537 mg of Magnesium per 500 calories, which is 247% 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

Phosphorus293 mg

42%

Raw Prickly Pears have 292.68292682927 mg of Phosphorus per 500 calories, which is 42% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2683 mg

79%

Raw Prickly Pears have 2682.9268292683 mg of Potassium per 500 calories, which is 79% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium7.3 μg

13.3%

Raw Prickly Pears have 7.3170731707317 μg of Selenium per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium61 mg

4.07%

Raw Prickly Pears have 60.975609756098 mg of Sodium per 500 calories, which is 4.07% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.46 mg

13.3%

Raw Prickly Pears have 1.4634146341463 mg of Zinc per 500 calories, which is 13.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water1068 g

29%

Raw Prickly Pears have 1067.6829268293 g of Water per 500 calories, which is 29% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Prickly Pears:

500 calories of Prickly Pears has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B6.
It also has a good amount of Vitamin B1 and Vitamin B9.
This fruit has some Vitamin A.
It has no Vitamin B12.

Minerals in 500 calories of Raw Prickly Pears:

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

Macronutrients in 500 calories of Raw Prickly Pears:

500 calories of Prickly Pears has outstanding amounts of Carbohydrate and Fiber.
It has a good amount of Omega 3, Omega 6 and Protein.
It also has some 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 500 calories of Prickly Pears

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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