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Nutrients in 100 grams of Pomegranates

Raw Pomegranates (Punica granatum).
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Macros Ratio

Protein Fat Carbs
7%
11%
82%
100 g ▼

Macro Nutrients

Pomegranates
Energy83 kcal
2.86%
Raw Pomegranates have 83 kcal of Energy per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.17 g
1.2%
Raw Pomegranates have 1.17 g of Fat per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.12 g
0.38%
Raw Pomegranates have 0.12 g of Saturated Fat per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Pomegranates have 0 g of Omega 3 per 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.079 g
0.46%
Raw Pomegranates have 0.079 g of Omega 6 per 100 grams, which is 0.46% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Pomegranates have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate18.7 g
14.4%
Raw Pomegranates have 18.7 g of Carbohydrate per 100 grams, which is 14.4% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars13.7 g
19%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Pomegranates have 13.67 g of Sugars per 100 grams, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber4 g
10.5%
Raw Pomegranates have 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein1.67 g
3%
Raw Pomegranates have 1.67 g of Protein per 100 grams, which is 3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pomegranates
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Pomegranates have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.067 mg
5.6%
Thiamine
Raw Pomegranates have 0.067 mg of Vitamin B1 per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.053 mg
4.08%
Riboflavin
Raw Pomegranates have 0.053 mg of Vitamin B2 per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.29 mg
1.83%
Niacin, nicotinic acid, niacinamide
Raw Pomegranates have 0.293 mg of Vitamin B3 per 100 grams, which is 1.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.38 mg
7.54%
Pantothenic acid
Raw Pomegranates have 0.377 mg of Vitamin B5 per 100 grams, which is 7.54% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.075 mg
5.77%
Pyridoxine
Raw Pomegranates have 0.075 mg of Vitamin B6 per 100 grams, which is 5.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B938 μg
9.5%
Folates and Folic Acid
Raw Pomegranates have 38 μg of Vitamin B9 per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pomegranates have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C10 mg
11.3%
Ascorbic acid
Raw Pomegranates have 10.2 mg of Vitamin C per 100 grams, which is 11.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pomegranates have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.6 mg
4%
Tocopherols and Tocotrienols
Raw Pomegranates have 0.6 mg of Vitamin E per 100 grams, which is 4% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K16.4 μg
13.7%
Phytomenadione or phylloquinone
Raw Pomegranates have 16.4 μg of Vitamin K per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates
Calcium10 mg
1%
Raw Pomegranates have 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.16 mg
17.6%
Raw Pomegranates have 0.158 mg of Copper per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.3 mg
3.75%
Raw Pomegranates have 0.3 mg of Iron per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium12 mg
2.86%
Raw Pomegranates have 12 mg of Magnesium per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.12 mg
5.17%
Raw Pomegranates have 0.119 mg of Manganese per 100 grams, which is 5.17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus36 mg
5.14%
Raw Pomegranates have 36 mg of Phosphorus per 100 grams, which is 5.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium236 mg
6.94%
Raw Pomegranates have 236 mg of Potassium per 100 grams, which is 6.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium0.5 μg
0.91%
Raw Pomegranates have 0.5 μg of Selenium per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3 mg
0.2%
Raw Pomegranates have 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.35 mg
3.2%
Raw Pomegranates have 0.35 mg of Zinc per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water78 g
2.1%
Raw Pomegranates have 77.93 g of Water per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Raw Pomegranates:
Minerals in 100 grams of Raw Pomegranates:
Macronutrients in 100 grams of Raw Pomegranates:



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