Comparing Nutrients in 1 pound PomegranatesVS Prickly Pears

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

Prickly Pears

10%

84%

1 lb ▼

Macro Nutrients

Pomegranatesvs Prickly Pears

13%376kcal

Energy

6.4%186kcal

376 kcalvs186 kcal

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

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5.47%5.3g

Fat

2.4%2.3g

5.3 gvs2.3 g

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

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1.7%0.54g

Saturated Fat

0.95%0.3g

0.54 gvs0.3 g

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

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0%0g

Omega 3

6.52%0.1g

0 gvs0.1 g

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

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2.1%0.36g

Omega 6

4.96%0.84g

0.36 gvs0.84 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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65.2%85g

Carbohydrate

33.4%43.4g

85 gvs43.4 g

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

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85.5%62g

Sugars

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

62 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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47.7%18g

Fiber

43%16.3g

18 gvs16.3 g

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

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13.5%7.57g

Protein

5.9%3.3g

7.57 gvs3.3 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

1%9.07μg

RAE, retinol activity equivalents

0 μgvs9.07 μg

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

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25.3%0.3mg

Vitamin B1

5.3%0.064mg

Thiamine

0.3 mgvs0.064 mg

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

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18.5%0.24mg

Vitamin B2

21%0.27mg

Riboflavin

0.24 mgvs0.27 mg

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

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8.3%1.33mg

Vitamin B3

13%2.1mg

Niacin, nicotinic acid, niacinamide

1.33 mgvs2.1 mg

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

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34.2%1.7mg

Vitamin B5

Pantothenic acid

1.7 mgvsNA mg

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

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26%0.34mg

Vitamin B6

21%0.27mg

Pyridoxine

0.34 mgvs0.27 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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43%172μg

Vitamin B9

6.8%27.2μg

Folates and Folic Acid

172 μgvs27.2 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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51.4%46.3mg

Vitamin C

70.6%63.5mg

Ascorbic acid

46.3 mgvs63.5 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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18%2.72mg

Vitamin E

Tocopherols and Tocotrienols

2.72 mgvsNA mg

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

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62%74.4μg

Vitamin K

Phytomenadione or phylloquinone

74.4 μgvsNA μg

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

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Minerals

Pomegranatesvs Prickly Pears

4.54%45.4mg

Calcium

25.4%254mg

45.4 mgvs254 mg

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

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79.6%0.72mg

Copper

40.3%0.36mg

0.72 mgvs0.36 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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17%1.36mg

Iron

17%1.36mg

1.36 mgvs1.36 mg

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

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13%54.4mg

Magnesium

92%386mg

54.4 mgvs386 mg

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

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23.5%0.54mg

Manganese

0.54 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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23.3%163mg

Phosphorus

15.6%109mg

163 mgvs109 mg

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

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31.5%1070mg

Potassium

29.4%998mg

1070 mgvs998 mg

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

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4.12%2.27μg

Selenium

4.95%2.72μg

2.27 μgvs2.72 μg

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

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0.91%13.6mg

Sodium

1.5%22.7mg

13.6 mgvs22.7 mg

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

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14.4%1.6mg

Zinc

4.95%0.54mg

1.6 mgvs0.54 mg

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

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9.55%353g

Water

10.7%397g

353 gvs397 g

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

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Lets compare vitamin content per 1 pound 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 lb.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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

Compare more foods per 1 lb:

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

Compare Foods

Comparing Nutrients in 1 pound PomegranatesVS Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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