Comparing Nutrients in 14 ounces PomegranatesVS Prickly Pears

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

Prickly Pears

10%

84%

14 oz ▼

Macro Nutrients

Pomegranatesvs Prickly Pears

11.4%329kcal

Energy

5.6%163kcal

329 kcalvs163 kcal

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

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4.8%4.64g

Fat

2.1%2.02g

4.64 gvs2.02 g

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

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1.5%0.48g

Saturated Fat

0.83%0.27g

0.48 gvs0.27 g

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

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0%0g

Omega 3

5.7%0.091g

0 gvs0.091 g

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

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1.84%0.31g

Omega 6

4.34%0.74g

0.31 gvs0.74 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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57%74.2g

Carbohydrate

29.2%38g

74.2 gvs38 g

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

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75%54.3g

Sugars

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

54.3 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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41.8%16g

Fiber

37.6%14.3g

16 gvs14.3 g

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

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12%6.63g

Protein

5.17%2.9g

6.63 gvs2.9 g

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

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Vitamins

Pomegranatesvs Prickly Pears

0%0μg

Vitamin A

0.88%7.94μg

RAE, retinol activity equivalents

0 μgvs7.94 μg

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

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22%0.27mg

Vitamin B1

4.63%0.056mg

Thiamine

0.27 mgvs0.056 mg

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

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16%0.21mg

Vitamin B2

18.3%0.24mg

Riboflavin

0.21 mgvs0.24 mg

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

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7.27%1.16mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs1.83 mg

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

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30%1.5mg

Vitamin B5

Pantothenic acid

1.5 mgvsNA mg

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

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23%0.3mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.3 mgvs0.24 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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37.7%151μg

Vitamin B9

5.95%24μg

Folates and Folic Acid

151 μgvs24 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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45%40.5mg

Vitamin C

61.7%55.6mg

Ascorbic acid

40.5 mgvs55.6 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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16%2.4mg

Vitamin E

Tocopherols and Tocotrienols

2.4 mgvsNA mg

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

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54.2%65μg

Vitamin K

Phytomenadione or phylloquinone

65 μgvsNA μg

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

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Minerals

Pomegranatesvs Prickly Pears

3.97%39.7mg

Calcium

22.2%222mg

39.7 mgvs222 mg

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

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69.7%0.63mg

Copper

35.3%0.32mg

0.63 mgvs0.32 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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15%1.2mg

Iron

15%1.2mg

1.2 mgvs1.2 mg

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

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11.3%47.6mg

Magnesium

80.3%337mg

47.6 mgvs337 mg

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

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20.5%0.47mg

Manganese

0.47 mgvsNA 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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20.4%143mg

Phosphorus

13.6%95mg

143 mgvs95 mg

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

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27.5%937mg

Potassium

25.7%873mg

937 mgvs873 mg

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

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3.6%2μg

Selenium

4.33%2.4μg

2 μgvs2.4 μg

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

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0.79%12mg

Sodium

1.32%20mg

12 mgvs20 mg

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

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12.6%1.4mg

Zinc

4.33%0.48mg

1.4 mgvs0.48 mg

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

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8.36%309g

Water

9.4%347g

309 gvs347 g

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

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Lets compare vitamin content per 14 ounces of Pomegranates vs Prickly Pears:

Raw Pomegranates have 4.8 times more Vitamin B1, 1.3 times more Vitamin B6 and 6.3 times more Vitamin B9 than Raw Prickly Pears.
While Raw Prickly Pears contain 1.6 times more Vitamin B3 and 1.4 times more Vitamin C than Raw Pomegranates.
Both Raw Pomegranates and Raw Prickly Pears have similar amounts of Vitamin B2 per 14 oz.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pomegranates vs Prickly Pears:

Raw Pomegranates have 2 times more Copper, 1.5 times more Phosphorus and 2.9 times more Zinc than Raw Prickly Pears.
While Raw Prickly Pears contain 5.6 times more Calcium and 7.1 times more Magnesium than Raw Pomegranates.
Both Raw Pomegranates and Raw Prickly Pears have similar amounts of Iron, Potassium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Pomegranates have 2 times more Energy, 2.3 times more Fat, 2 times more Carbohydrate and 2.3 times more Protein than Raw Prickly Pears.
While Raw Prickly Pears contain more Omega 3 and 2.4 times more Omega 6 than Raw Pomegranates.
Both Raw Pomegranates and Raw Prickly Pears have similar amounts of Fiber per 14 oz.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

PomegranatesVS Prunes, canned, heavy syrup pack, solids and liquidsPrickly PearsVS Prunes, canned, heavy syrup pack, solids and liquids

Compare Foods

Comparing Nutrients in 14 ounces PomegranatesVS Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: