Comparing Nutrients in 7 ounces 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%

7 oz ▼

Macro Nutrients

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

2.8%81.4kcal

Energy

7.2%208kcal

81.4 kcalvs208 kcal

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

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1.04%1g

Fat

0.41%0.4g

1 gvs0.4 g

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

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0.42%0.13g

Saturated Fat

0.099%0.032g

0.13 gvs0.032 g

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

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2.85%0.046g

Omega 3

0.046 gvsNA g

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

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2.17%0.37g

Omega 6

0.5%0.085g

0.37 gvs0.085 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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14.6%19g

Carbohydrate

42.4%55g

19 gvs55 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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19%7.14g

Fiber

20%7.54g

7.14 gvs7.54 g

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

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2.6%1.45g

Protein

3.1%1.73g

1.45 gvs1.73 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

0.44%3.97μg

Vitamin A

8.8%79.4μg

RAE, retinol activity equivalents

3.97 μgvs79.4 μg

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

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2.3%0.028mg

Vitamin B1

5.62%0.067mg

Thiamine

0.028 mgvs0.067 mg

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

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9.16%0.12mg

Vitamin B2

18.6%0.24mg

Riboflavin

0.12 mgvs0.24 mg

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

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5.7%0.91mg

Vitamin B3

10.7%1.7mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.7 mg

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

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Vitamin B5

3.97%0.2mg

Pantothenic acid

NA mgvs0.2 mg

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

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9.16%0.12mg

Vitamin B6

31%0.4mg

Pyridoxine

0.12 mgvs0.4 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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2.98%12μg

Vitamin B9

0%0μg

Folates and Folic Acid

12 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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31%27.8mg

Vitamin C

6.17%5.56mg

Ascorbic acid

27.8 mgvs5.56 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

11%111mg

Calcium

3.37%33.7mg

111 mgvs33.7 mg

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

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17.6%0.16mg

Copper

26%0.23mg

0.16 mgvs0.23 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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7.44%0.6mg

Iron

10%0.81mg

0.6 mgvs0.81 mg

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

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40%169mg

Magnesium

7.1%29.8mg

169 mgvs29.8 mg

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

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Manganese

8.46%0.19mg

NA mgvs0.19 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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6.8%47.6mg

Phosphorus

7.37%51.6mg

47.6 mgvs51.6 mg

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

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13%437mg

Potassium

13%448mg

437 mgvs448 mg

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

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2.16%1.2μg

Selenium

1.2 μgvsNA μg

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

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0.66%9.92mg

Sodium

0.4%5.95mg

9.92 mgvs5.95 mg

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

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2.16%0.24mg

Zinc

3.43%0.38mg

0.24 mgvs0.38 mg

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

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4.7%174g

Water

3.8%140g

174 gvs140 g

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

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Lets compare vitamin content per 7 ounces 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 7 oz.

Comparing minerals per 7 ounces 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 7 oz.

Comparison of macro-nutrients per 7 ounces:

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 7 oz.
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 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces Prickly PearsVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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