Comparing Nutrients in 1 kilogram PomegranatesVS Prickly Pears

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

Prickly Pears

10%

84%

1 kg ▼

Macro Nutrients

Pomegranatesvs Prickly Pears

28.6%830kcal

Energy

14%410kcal

830 kcalvs410 kcal

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

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12%11.7g

Fat

5.26%5.1g

11.7 gvs5.1 g

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

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3.75%1.2g

Saturated Fat

2.1%0.67g

1.2 gvs0.67 g

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

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0%0g

Omega 3

14.4%0.23g

0 gvs0.23 g

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

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4.65%0.79g

Omega 6

11%1.86g

0.79 gvs1.86 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

73.6%96g

187 gvs96 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

95%36g

40 gvs36 g

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

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30%16.7g

Protein

13%7.3g

16.7 gvs7.3 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

2.22%20μg

RAE, retinol activity equivalents

0 μgvs20 μg

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

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56%0.67mg

Vitamin B1

11.7%0.14mg

Thiamine

0.67 mgvs0.14 mg

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

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40.8%0.53mg

Vitamin B2

46%0.6mg

Riboflavin

0.53 mgvs0.6 mg

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

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18.3%2.93mg

Vitamin B3

28.8%4.6mg

Niacin, nicotinic acid, niacinamide

2.93 mgvs4.6 mg

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

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75.4%3.77mg

Vitamin B5

Pantothenic acid

3.77 mgvsNA mg

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

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57.7%0.75mg

Vitamin B6

46%0.6mg

Pyridoxine

0.75 mgvs0.6 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

15%60μg

Folates and Folic Acid

380 μgvs60 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

156%140mg

Ascorbic acid

102 mgvs140 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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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 Prickly Pears

10%100mg

Calcium

56%560mg

100 mgvs560 mg

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

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176%1.58mg

Copper

89%0.8mg

1.58 mgvs0.8 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

37.5%3mg

3 mgvs3 mg

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

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28.6%120mg

Magnesium

202%850mg

120 mgvs850 mg

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

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51.7%1.2mg

Manganese

1.2 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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51.4%360mg

Phosphorus

34.3%240mg

360 mgvs240 mg

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

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69.4%2360mg

Potassium

64.7%2200mg

2360 mgvs2200 mg

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

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9.1%5μg

Selenium

11%6μg

5 μgvs6 μg

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

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2%30mg

Sodium

3.33%50mg

30 mgvs50 mg

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

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32%3.5mg

Zinc

11%1.2mg

3.5 mgvs1.2 mg

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

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21%779g

Water

23.7%876g

779 gvs876 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 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 1 kg.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

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 1 kg.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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

Compare Foods

Comparing Nutrients in 1 kilogram PomegranatesVS Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: