Nutrients in 7 ounces of Prickly Pears

Raw Prickly Pears (Opuntia spp.).

Macros Ratio

Protein Fat Carbs

10%

84%

7 oz ▼

Macro Nutrients

Prickly Pears

Energy81.4 kcal

2.8%

Raw Prickly Pears have 81.363065 kcal of Energy per 7 ounces, which is 2.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1 g

1.04%

Raw Prickly Pears have 1.01207715 g of Fat per 7 ounces, which is 1.04% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.42%

Raw Prickly Pears have 0.132959155 g of Saturated Fat per 7 ounces, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.046 g

2.85%

Raw Prickly Pears have 0.045642695 g of Omega 3 per 7 ounces, which is 2.85% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.37 g

2.17%

Raw Prickly Pears have 0.36911049 g of Omega 6 per 7 ounces, which is 2.17% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19 g

14.6%

Raw Prickly Pears have 18.99133005 g of Carbohydrate per 7 ounces, which is 14.6% 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

Fiber7.14 g

19%

Raw Prickly Pears have 7.144074 g of Fiber per 7 ounces, which is 19% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.45 g

2.6%

Raw Prickly Pears have 1.44865945 g of Protein per 7 ounces, which is 2.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prickly Pears

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Prickly Pears have 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.028 mg

2.3%

Thiamine

Raw Prickly Pears have 0.02778251 mg of Vitamin B1 per 7 ounces, which is 2.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.16%

Riboflavin

Raw Prickly Pears have 0.1190679 mg of Vitamin B2 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.91 mg

5.7%

Niacin, nicotinic acid, niacinamide

Raw Prickly Pears have 0.9128539 mg of Vitamin B3 per 7 ounces, which is 5.7% 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 B60.12 mg

9.16%

Pyridoxine

Raw Prickly Pears have 0.1190679 mg of Vitamin B6 per 7 ounces, which is 9.16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B912 μg

2.98%

Folates and Folic Acid

Raw Prickly Pears have 11.90679 μg of Vitamin B9 per 7 ounces, which is 2.98% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C27.8 mg

31%

Ascorbic acid

Raw Prickly Pears have 27.78251 mg of Vitamin C per 7 ounces, which is 31% 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

Calcium111 mg

11%

Raw Prickly Pears have 111.13004 mg of Calcium per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.6%

Raw Prickly Pears have 0.1587572 mg of Copper per 7 ounces, which is 17.6% 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

Iron0.6 mg

7.44%

Raw Prickly Pears have 0.5953395 mg of Iron per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium169 mg

40%

Raw Prickly Pears have 168.679525 mg of Magnesium per 7 ounces, which is 40% 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

Phosphorus47.6 mg

6.8%

Raw Prickly Pears have 47.62716 mg of Phosphorus per 7 ounces, which is 6.8% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium437 mg

13%

Raw Prickly Pears have 436.5823 mg of Potassium per 7 ounces, which is 13% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.2 μg

2.16%

Raw Prickly Pears have 1.190679 μg of Selenium per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium9.92 mg

0.66%

Raw Prickly Pears have 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.24 mg

2.16%

Raw Prickly Pears have 0.2381358 mg of Zinc per 7 ounces, which is 2.16% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water174 g

4.7%

Raw Prickly Pears have 173.73991075 g of Water per 7 ounces, which is 4.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Prickly Pears:

7 ounces of Prickly Pears is an excellent source of Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B6.
It also has some Vitamin B3 and Vitamin B9.
While 7 ounces of product has trace amounts of Vitamin B1, it has no Vitamin A and Vitamin B12.

Minerals in 7 ounces of Raw Prickly Pears:

7 ounces of Prickly Pears is an excellent source of Magnesium.
It has a good amount of Calcium, Copper, Iron and Potassium.
It also has some Phosphorus.
While 7 ounces of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 7 ounces of Raw Prickly Pears:

7 ounces of Prickly Pears has a good amount of Carbohydrate and Fiber.
It has some Omega 3 and Protein.
While 7 ounces of product has trace amounts of Fat and Omega 6, it has no Saturated Fat.

Compare Raw Prickly Pears with:

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

Food Info

Nutrients in 7 ounces of Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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