Comparing Nutrients in 1 pound Prickly PearsVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Prickly Pears

10%

84%

Prunes, canned, heavy syrup pack, solids and liquids

95%

1 lb ▼

Macro Nutrients

Prickly Pearsvs Prunes, canned, heavy syrup pack, solids and liquids

6.4%186kcal

Energy

16.4%476kcal

186 kcalvs476 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.4%2.3g

Fat

0.94%0.91g

2.3 gvs0.91 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.95%0.3g

Saturated Fat

0.23%0.073g

0.3 gvs0.073 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6.52%0.1g

Omega 3

0.1 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.96%0.84g

Omega 6

1.15%0.2g

0.84 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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33.4%43.4g

Carbohydrate

97%126g

43.4 gvs126 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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43%16.3g

Fiber

45.4%17.2g

16.3 gvs17.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.9%3.3g

Protein

7.05%3.95g

3.3 gvs3.95 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Prickly Pearsvs Prunes, canned, heavy syrup pack, solids and liquids

1%9.07μg

Vitamin A

20%181μg

RAE, retinol activity equivalents

9.07 μgvs181 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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5.3%0.064mg

Vitamin B1

13%0.15mg

Thiamine

0.064 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B2

42.6%0.55mg

Riboflavin

0.27 mgvs0.55 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13%2.1mg

Vitamin B3

24.6%3.93mg

Niacin, nicotinic acid, niacinamide

2.1 mgvs3.93 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

9.07%0.45mg

Pantothenic acid

NA mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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21%0.27mg

Vitamin B6

71%0.92mg

Pyridoxine

0.27 mgvs0.92 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.8%27.2μg

Vitamin B9

0%0μg

Folates and Folic Acid

27.2 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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70.6%63.5mg

Vitamin C

14%12.7mg

Ascorbic acid

63.5 mgvs12.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Prickly Pearsvs Prunes, canned, heavy syrup pack, solids and liquids

25.4%254mg

Calcium

7.7%77mg

254 mgvs77 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.3%0.36mg

Copper

59.5%0.54mg

0.36 mgvs0.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17%1.36mg

Iron

23.2%1.86mg

1.36 mgvs1.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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92%386mg

Magnesium

16%68mg

386 mgvs68 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

19.3%0.44mg

NA mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.6%109mg

Phosphorus

17%118mg

109 mgvs118 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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29.4%998mg

Potassium

30%1025mg

998 mgvs1025 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.95%2.72μg

Selenium

2.72 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.5%22.7mg

Sodium

0.91%13.6mg

22.7 mgvs13.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.95%0.54mg

Zinc

7.83%0.86mg

0.54 mgvs0.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.7%397g

Water

8.66%321g

397 gvs321 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

Raw Prickly Pears have more Vitamin B9 and 5 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 20 times more Vitamin A, 2.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Prickly Pears.
Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Prickly Pears vs Prunes, canned, heavy syrup pack, solids and liquids:

Raw Prickly Pears have 3.3 times more Calcium, 5.7 times more Magnesium and 1.2 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 1.5 times more Copper, 1.4 times more Iron and 1.6 times more Zinc than Raw Prickly Pears.
Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Phosphorus and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Prickly Pears have 4.3 times more Omega 6 than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 2.6 times more Energy and 2.9 times more Carbohydrate than Raw Prickly Pears.
Both Raw Prickly Pears and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Fiber and Protein per 1 lb.
Both Raw Prickly Pears as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Prickly PearsVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Prunes

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Comparing Nutrients in 1 pound Prickly PearsVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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