Nutrients in 5 ounces of Prickly Pears

Raw Prickly Pears (Opuntia spp.).

Macros Ratio

Protein Fat Carbs

10%

84%

5 oz ▼

Macro Nutrients

Prickly Pears

Energy58 kcal

Raw Prickly Pears have 58.116475 kcal of Energy per 5 ounces, which is 2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.72 g

0.75%

Raw Prickly Pears have 0.72291225 g of Fat per 5 ounces, which is 0.75% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.095 g

0.3%

Raw Prickly Pears have 0.094970825 g of Saturated Fat per 5 ounces, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.033 g

2.04%

Raw Prickly Pears have 0.032601925 g of Omega 3 per 5 ounces, which is 2.04% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.26 g

1.55%

Raw Prickly Pears have 0.26365035 g of Omega 6 per 5 ounces, which is 1.55% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate13.6 g

10.4%

Raw Prickly Pears have 13.56523575 g of Carbohydrate per 5 ounces, which is 10.4% 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

Fiber5.1 g

13.4%

Raw Prickly Pears have 5.10291 g of Fiber per 5 ounces, which is 13.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.03 g

1.85%

Raw Prickly Pears have 1.03475675 g of Protein per 5 ounces, which is 1.85% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Prickly Pears

Vitamin A2.83 μg

0.31%

RAE, retinol activity equivalents

Raw Prickly Pears have 2.83495 μg of Vitamin A per 5 ounces, which is 0.31% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.02 mg

1.65%

Thiamine

Raw Prickly Pears have 0.01984465 mg of Vitamin B1 per 5 ounces, which is 1.65% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.085 mg

6.54%

Riboflavin

Raw Prickly Pears have 0.0850485 mg of Vitamin B2 per 5 ounces, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.65 mg

4.08%

Niacin, nicotinic acid, niacinamide

Raw Prickly Pears have 0.6520385 mg of Vitamin B3 per 5 ounces, which is 4.08% 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 B60.085 mg

6.54%

Pyridoxine

Raw Prickly Pears have 0.0850485 mg of Vitamin B6 per 5 ounces, which is 6.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B98.5 μg

2.13%

Folates and Folic Acid

Raw Prickly Pears have 8.50485 μg of Vitamin B9 per 5 ounces, which is 2.13% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20 mg

22%

Ascorbic acid

Raw Prickly Pears have 19.84465 mg of Vitamin C per 5 ounces, which is 22% 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

Calcium79.4 mg

7.94%

Raw Prickly Pears have 79.3786 mg of Calcium per 5 ounces, which is 7.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

12.6%

Raw Prickly Pears have 0.113398 mg of Copper per 5 ounces, which is 12.6% 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

Iron0.43 mg

5.3%

Raw Prickly Pears have 0.4252425 mg of Iron per 5 ounces, which is 5.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium120 mg

28.7%

Raw Prickly Pears have 120.485375 mg of Magnesium per 5 ounces, which is 28.7% 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

Phosphorus34 mg

4.86%

Raw Prickly Pears have 34.0194 mg of Phosphorus per 5 ounces, which is 4.86% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium312 mg

9.17%

Raw Prickly Pears have 311.8445 mg of Potassium per 5 ounces, which is 9.17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.85 μg

1.55%

Raw Prickly Pears have 0.850485 μg of Selenium per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium7.1 mg

0.47%

Raw Prickly Pears have 7.087375 mg of Sodium per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.17 mg

1.55%

Raw Prickly Pears have 0.170097 mg of Zinc per 5 ounces, which is 1.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water124 g

3.35%

Raw Prickly Pears have 124.09993625 g of Water per 5 ounces, which is 3.35% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Prickly Pears:

5 ounces of Prickly Pears is an excellent source of Vitamin C.
It has some Vitamin B2, Vitamin B3 and Vitamin B6.
While 5 ounces of product has trace amounts of Vitamin B1 and Vitamin B9, it has no Vitamin A and Vitamin B12.

Minerals in 5 ounces of Raw Prickly Pears:

5 ounces of Prickly Pears is an excellent source of Magnesium.
It has a good amount of Calcium, Copper and Potassium.
It also has some Iron and Phosphorus.
While 5 ounces of product has trace amounts of Selenium and Zinc, it has no Sodium.

Macronutrients in 5 ounces of Raw Prickly Pears:

5 ounces of Prickly Pears has a good amount of Carbohydrate and Fiber.
While 5 ounces of product has trace amounts of Fat, Omega 3, Omega 6 and Protein, 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 5 ounces of Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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