Comparing Nutrients in 7 ounces PomegranatesVS Prickly Pears

Macros Ratio

Protein Fat Carbs

Pomegranates

11%

82%

Prickly Pears

10%

84%

7 oz ▼

Macro Nutrients

Pomegranatesvs Prickly Pears

5.68%165kcal

Energy

2.8%81.4kcal

165 kcalvs81.4 kcal

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

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2.4%2.32g

Fat

1.04%1g

2.32 gvs1 g

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

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0.74%0.24g

Saturated Fat

0.42%0.13g

0.24 gvs0.13 g

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

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0%0g

Omega 3

2.85%0.046g

0 gvs0.046 g

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

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0.92%0.16g

Omega 6

2.17%0.37g

0.16 gvs0.37 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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28.5%37g

Carbohydrate

14.6%19g

37 gvs19 g

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

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37.4%27g

Sugars

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

27 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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21%7.94g

Fiber

19%7.14g

7.94 gvs7.14 g

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

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5.9%3.3g

Protein

2.6%1.45g

3.3 gvs1.45 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

0.44%3.97μg

RAE, retinol activity equivalents

0 μgvs3.97 μg

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

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11%0.13mg

Vitamin B1

2.3%0.028mg

Thiamine

0.13 mgvs0.028 mg

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

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8.1%0.11mg

Vitamin B2

9.16%0.12mg

Riboflavin

0.11 mgvs0.12 mg

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

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3.63%0.58mg

Vitamin B3

5.7%0.91mg

Niacin, nicotinic acid, niacinamide

0.58 mgvs0.91 mg

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

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15%0.75mg

Vitamin B5

Pantothenic acid

0.75 mgvsNA mg

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

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11.4%0.15mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.15 mgvs0.12 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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19%75.4μg

Vitamin B9

2.98%12μg

Folates and Folic Acid

75.4 μgvs12 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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22.5%20.2mg

Vitamin C

31%27.8mg

Ascorbic acid

20.2 mgvs27.8 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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7.94%1.2mg

Vitamin E

Tocopherols and Tocotrienols

1.2 mgvsNA mg

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

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27%32.5μg

Vitamin K

Phytomenadione or phylloquinone

32.5 μgvsNA μg

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

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Minerals

Pomegranatesvs Prickly Pears

2%20mg

Calcium

11%111mg

20 mgvs111 mg

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

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35%0.31mg

Copper

17.6%0.16mg

0.31 mgvs0.16 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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7.44%0.6mg

Iron

7.44%0.6mg

0.6 mgvs0.6 mg

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

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5.67%24mg

Magnesium

40%169mg

24 mgvs169 mg

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

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10.3%0.24mg

Manganese

0.24 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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10.2%71.4mg

Phosphorus

6.8%47.6mg

71.4 mgvs47.6 mg

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

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13.8%468mg

Potassium

13%437mg

468 mgvs437 mg

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

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1.8%0.99μg

Selenium

2.16%1.2μg

0.99 μgvs1.2 μg

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

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0.4%5.95mg

Sodium

0.66%9.92mg

5.95 mgvs9.92 mg

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

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6.3%0.69mg

Zinc

2.16%0.24mg

0.69 mgvs0.24 mg

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

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4.18%155g

Water

4.7%174g

155 gvs174 g

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

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Lets compare vitamin content per 7 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 7 oz.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
Both Raw Pomegranates as well as Raw Prickly Pears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces PomegranatesVS Prickly Pears

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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