Comparing Nutrients in 1 kilogram PomegranatesVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

Prunes, canned, heavy syrup pack, solids and liquids

95%

1 kg ▼

Macro Nutrients

Pomegranatesvs Prunes, canned, heavy syrup pack, solids and liquids

28.6%830kcal

Energy

36.2%1050kcal

830 kcalvs1050 kcal

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

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12%11.7g

Fat

2.06%2g

11.7 gvs2 g

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

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3.75%1.2g

Saturated Fat

0.5%0.16g

1.2 gvs0.16 g

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

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0%0g

Omega 3

0 gvsNA g

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

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4.65%0.79g

Omega 6

2.53%0.43g

0.79 gvs0.43 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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144%187g

Carbohydrate

214%278g

187 gvs278 g

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

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189%137g

Sugars

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

137 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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105%40g

Fiber

100%38g

40 gvs38 g

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

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30%16.7g

Protein

15.5%8.7g

16.7 gvs8.7 g

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

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Vitamins

Pomegranatesvs Prunes, canned, heavy syrup pack, solids and liquids

0%0μg

Vitamin A

44.4%400μg

RAE, retinol activity equivalents

0 μgvs400 μg

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

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56%0.67mg

Vitamin B1

28.3%0.34mg

Thiamine

0.67 mgvs0.34 mg

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

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40.8%0.53mg

Vitamin B2

94%1.22mg

Riboflavin

0.53 mgvs1.22 mg

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

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18.3%2.93mg

Vitamin B3

54%8.66mg

Niacin, nicotinic acid, niacinamide

2.93 mgvs8.66 mg

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

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75.4%3.77mg

Vitamin B5

20%1mg

Pantothenic acid

3.77 mgvs1 mg

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

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57.7%0.75mg

Vitamin B6

156%2.03mg

Pyridoxine

0.75 mgvs2.03 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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95%380μg

Vitamin B9

0%0μg

Folates and Folic Acid

380 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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113%102mg

Vitamin C

31%28mg

Ascorbic acid

102 mgvs28 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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40%6mg

Vitamin E

Tocopherols and Tocotrienols

6 mgvsNA mg

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

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137%164μg

Vitamin K

Phytomenadione or phylloquinone

164 μgvsNA μg

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

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Minerals

Pomegranatesvs Prunes, canned, heavy syrup pack, solids and liquids

10%100mg

Calcium

17%170mg

100 mgvs170 mg

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

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176%1.58mg

Copper

131%1.18mg

1.58 mgvs1.18 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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37.5%3mg

Iron

51.3%4.1mg

3 mgvs4.1 mg

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

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28.6%120mg

Magnesium

35.7%150mg

120 mgvs150 mg

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

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51.7%1.2mg

Manganese

42.6%0.98mg

1.2 mgvs0.98 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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51.4%360mg

Phosphorus

37%260mg

360 mgvs260 mg

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

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69.4%2360mg

Potassium

66.5%2260mg

2360 mgvs2260 mg

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

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9.1%5μg

Selenium

5 μgvsNA μg

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

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2%30mg

Sodium

2%30mg

30 mgvs30 mg

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

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32%3.5mg

Zinc

17.3%1.9mg

3.5 mgvs1.9 mg

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

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21%779g

Water

19%707g

779 gvs707 g

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

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Lets compare vitamin content per 1 kilogram of Pomegranates vs Prunes, canned, heavy syrup pack, solids and liquids:

Raw Pomegranates have 2 times more Vitamin B1, 3.8 times more Vitamin B5, more Vitamin B9 and 3.6 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Pomegranates.
Both Raw Pomegranates as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pomegranates vs Prunes, canned, heavy syrup pack, solids and liquids:

Raw Pomegranates have 1.3 times more Copper, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 1.7 times more Calcium and 1.4 times more Iron than Raw Pomegranates.
Both Raw Pomegranates and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Magnesium, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Pomegranates have 5.9 times more Fat and 1.9 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Pomegranates.
Both Raw Pomegranates and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Fiber per 1 kg.
Both Raw Pomegranates as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

PomegranatesVS Prickly PearsPrunes, canned, heavy syrup pack, solids and liquidsVS Prickly PearsPomegranatesVS PrunesPrunes, canned, heavy syrup pack, solids and liquidsVS Prunes

Compare Foods

Comparing Nutrients in 1 kilogram PomegranatesVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: