Nutrients in 100 calories of Prickly Pears

Raw Prickly Pears (Opuntia spp.).

Weight per 100 Calories

Prickly Pears

244g

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

Macros Ratio

Protein Fat Carbs

10%

84%

100 kcal ▼

Macro Nutrients

Prickly Pears

Energy100 kcal

3.45%

Raw Prickly Pears have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.24 g

1.3%

Raw Prickly Pears have 1.2439024390244 g of Fat per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.16 g

0.51%

Raw Prickly Pears have 0.16341463414634 g of Saturated Fat per 100 calories, which is 0.51% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.056 g

3.5%

Raw Prickly Pears have 0.05609756097561 g of Omega 3 per 100 calories, which is 3.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.45 g

2.67%

Raw Prickly Pears have 0.45365853658537 g of Omega 6 per 100 calories, which is 2.67% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23.3 g

18%

Raw Prickly Pears have 23.341463414634 g of Carbohydrate per 100 calories, which is 18% 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

Fiber8.8 g

23%

Raw Prickly Pears have 8.780487804878 g of Fiber per 100 calories, which is 23% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.8 g

3.18%

Raw Prickly Pears have 1.780487804878 g of Protein per 100 calories, which is 3.18% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prickly Pears

Vitamin A4.88 μg

0.54%

RAE, retinol activity equivalents

Raw Prickly Pears have 4.8780487804878 μg of Vitamin A per 100 calories, which is 0.54% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.034 mg

2.85%

Thiamine

Raw Prickly Pears have 0.034146341463415 mg of Vitamin B1 per 100 calories, which is 2.85% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.3%

Riboflavin

Raw Prickly Pears have 0.14634146341463 mg of Vitamin B2 per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.12 mg

Niacin, nicotinic acid, niacinamide

Raw Prickly Pears have 1.1219512195122 mg of Vitamin B3 per 100 calories, which is 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 B60.15 mg

11.3%

Pyridoxine

Raw Prickly Pears have 0.14634146341463 mg of Vitamin B6 per 100 calories, which is 11.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B914.6 μg

3.66%

Folates and Folic Acid

Raw Prickly Pears have 14.634146341463 μg of Vitamin B9 per 100 calories, which is 3.66% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C34 mg

38%

Ascorbic acid

Raw Prickly Pears have 34.146341463415 mg of Vitamin C per 100 calories, which is 38% 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

Calcium137 mg

13.7%

Raw Prickly Pears have 136.58536585366 mg of Calcium per 100 calories, which is 13.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.2 mg

21.7%

Raw Prickly Pears have 0.19512195121951 mg of Copper per 100 calories, which is 21.7% 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

Iron0.73 mg

9.15%

Raw Prickly Pears have 0.73170731707317 mg of Iron per 100 calories, which is 9.15% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium207 mg

49.4%

Raw Prickly Pears have 207.31707317073 mg of Magnesium per 100 calories, which is 49.4% 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

Phosphorus58.5 mg

8.36%

Raw Prickly Pears have 58.536585365854 mg of Phosphorus per 100 calories, which is 8.36% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium537 mg

15.8%

Raw Prickly Pears have 536.58536585366 mg of Potassium per 100 calories, which is 15.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.46 μg

2.66%

Raw Prickly Pears have 1.4634146341463 μg of Selenium per 100 calories, which is 2.66% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium12 mg

0.81%

Raw Prickly Pears have 12.19512195122 mg of Sodium per 100 calories, which is 0.81% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.29 mg

2.66%

Raw Prickly Pears have 0.29268292682927 mg of Zinc per 100 calories, which is 2.66% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water214 g

5.77%

Raw Prickly Pears have 213.53658536585 g of Water per 100 calories, which is 5.77% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Prickly Pears:

100 calories 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.
It has no Vitamin A and Vitamin B12.

Minerals in 100 calories of Raw Prickly Pears:

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

Macronutrients in 100 calories of Raw Prickly Pears:

100 calories of Prickly Pears is an excellent source of Fiber.
It has a good amount of Carbohydrate.
It also has some Omega 3, Omega 6 and Protein.
While 100 calories of product has trace amounts of Fat, 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 100 calories of Prickly Pears

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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