Comparing Nutrients in 14 ounces 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%

14 oz ▼

Macro Nutrients

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

11.4%329kcal

Energy

14.4%417kcal

329 kcalvs417 kcal

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

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4.8%4.64g

Fat

0.82%0.79g

4.64 gvs0.79 g

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

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1.5%0.48g

Saturated Fat

0.2%0.064g

0.48 gvs0.064 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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1.84%0.31g

Omega 6

1%0.17g

0.31 gvs0.17 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

85%110g

74.2 gvs110 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

39.7%15g

16 gvs15 g

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

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12%6.63g

Protein

6.17%3.45g

6.63 gvs3.45 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

17.6%159μg

RAE, retinol activity equivalents

0 μgvs159 μg

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

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22%0.27mg

Vitamin B1

11.2%0.13mg

Thiamine

0.27 mgvs0.13 mg

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

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16%0.21mg

Vitamin B2

37.2%0.48mg

Riboflavin

0.21 mgvs0.48 mg

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

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7.27%1.16mg

Vitamin B3

21.5%3.44mg

Niacin, nicotinic acid, niacinamide

1.16 mgvs3.44 mg

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

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30%1.5mg

Vitamin B5

7.94%0.4mg

Pantothenic acid

1.5 mgvs0.4 mg

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

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23%0.3mg

Vitamin B6

62%0.81mg

Pyridoxine

0.3 mgvs0.81 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

0%0μg

Folates and Folic Acid

151 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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45%40.5mg

Vitamin C

12.3%11mg

Ascorbic acid

40.5 mgvs11 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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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 Prunes, canned, heavy syrup pack, solids and liquids

3.97%39.7mg

Calcium

6.75%67.5mg

39.7 mgvs67.5 mg

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

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69.7%0.63mg

Copper

52%0.47mg

0.63 mgvs0.47 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

20.3%1.63mg

1.2 mgvs1.63 mg

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

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11.3%47.6mg

Magnesium

14%59.5mg

47.6 mgvs59.5 mg

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

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20.5%0.47mg

Manganese

17%0.39mg

0.47 mgvs0.39 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

14.7%103mg

143 mgvs103 mg

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

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27.5%937mg

Potassium

26.4%897mg

937 mgvs897 mg

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

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3.6%2μg

Selenium

2 μgvsNA μg

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

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0.79%12mg

Sodium

0.79%12mg

12 mgvs12 mg

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

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12.6%1.4mg

Zinc

6.86%0.75mg

1.4 mgvs0.75 mg

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

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8.36%309g

Water

7.6%280g

309 gvs280 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 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 14 oz.

Comparing minerals per 14 ounces 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 14 oz.

Comparison of macro-nutrients per 14 ounces:

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 14 oz.
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 14 oz.

Compare more foods per 14 oz:

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 14 ounces PomegranatesVS Prunes, canned, heavy syrup pack, solids and liquids

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: