Comparing Nutrients in 100 calories PomegranatesVS Prunes, canned, heavy syrup pack, solids and liquids

Weight per 100 calories

Pomegranates

121g

Prunes, canned, heavy syrup pack, solids and liquids

95g

Prunes, canned, heavy syrup pack, solids and liquids have 1.3 times more energy per unit of mass than Raw Pomegranates, which is average in comparison to other foods. Pomegranates having average energy density.

Which food has more nutrients per 100 calories - Pomegranates or 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%

100 kcal ▼

Macro Nutrients

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

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.45%1.4g

Fat

0.2%0.19g

1.4 gvs0.19 g

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

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0.45%0.14g

Saturated Fat

0.048%0.015g

0.14 gvs0.015 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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0.56%0.095g

Omega 6

0.24%0.041g

0.095 gvs0.041 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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17.3%22.5g

Carbohydrate

20.4%26.5g

22.5 gvs26.5 g

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

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22.7%16.5g

Sugars

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

16.5 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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12.7%4.8g

Fiber

9.52%3.6g

4.8 gvs3.6 g

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

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3.6%2g

Protein

1.48%0.83g

2 gvs0.83 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

4.23%38μg

RAE, retinol activity equivalents

0 μgvs38 μg

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

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6.73%0.081mg

Vitamin B1

2.7%0.032mg

Thiamine

0.081 mgvs0.032 mg

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

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4.9%0.064mg

Vitamin B2

8.94%0.12mg

Riboflavin

0.064 mgvs0.12 mg

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

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2.2%0.35mg

Vitamin B3

5.15%0.82mg

Niacin, nicotinic acid, niacinamide

0.35 mgvs0.82 mg

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

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9.1%0.45mg

Vitamin B5

1.9%0.095mg

Pantothenic acid

0.45 mgvs0.095 mg

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

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6.95%0.09mg

Vitamin B6

15%0.19mg

Pyridoxine

0.09 mgvs0.19 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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11.4%45.8μg

Vitamin B9

0%0μg

Folates and Folic Acid

45.8 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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13.7%12.3mg

Vitamin C

2.96%2.67mg

Ascorbic acid

12.3 mgvs2.67 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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4.8%0.72mg

Vitamin E

Tocopherols and Tocotrienols

0.72 mgvsNA mg

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

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16.5%19.8μg

Vitamin K

Phytomenadione or phylloquinone

19.8 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

1.2%12mg

Calcium

1.6%16mg

12 mgvs16 mg

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

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21%0.19mg

Copper

12.5%0.11mg

0.19 mgvs0.11 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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4.5%0.36mg

Iron

4.9%0.39mg

0.36 mgvs0.39 mg

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

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3.44%14.5mg

Magnesium

3.4%14.3mg

14.5 mgvs14.3 mg

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

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6.23%0.14mg

Manganese

4.06%0.093mg

0.14 mgvs0.093 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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6.2%43.4mg

Phosphorus

3.54%24.8mg

43.4 mgvs24.8 mg

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

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8.36%284mg

Potassium

6.33%215mg

284 mgvs215 mg

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

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1.1%0.6μg

Selenium

0.6 μgvsNA μg

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

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0.24%3.6mg

Sodium

0.19%2.86mg

3.6 mgvs2.86 mg

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

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3.83%0.42mg

Zinc

1.65%0.18mg

0.42 mgvs0.18 mg

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

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2.54%94g

Water

1.8%67.3g

94 gvs67.3 g

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

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Lets compare vitamin content per 100 calories of Pomegranates vs Prunes, canned, heavy syrup pack, solids and liquids:

Raw Pomegranates have 2.5 times more Vitamin B1, 4.8 times more Vitamin B5, more Vitamin B9 and 4.6 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, 1.8 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.1 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 100 kcal.

Comparing minerals per 100 calories for Pomegranates vs Prunes, canned, heavy syrup pack, solids and liquids:

Raw Pomegranates have 1.7 times more Copper, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 2.3 times more Zinc and 1.4 times more Water than Prunes, canned, heavy syrup pack, solids and liquids.
While Prunes, canned, heavy syrup pack, solids and liquids contain 1.3 times more Calcium than Raw Pomegranates.
Both Raw Pomegranates and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Iron and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Pomegranates have 7.4 times more Fat, 1.3 times more Fiber and 2.4 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
Both Raw Pomegranates and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Energy and Carbohydrate per 100 kcal.
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 100 kcal.

Compare more foods per 100 kcal:

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 100 calories PomegranatesVS Prunes, canned, heavy syrup pack, solids and liquids

Weight per 100 calories

Which food has more nutrients per 100 calories - Pomegranates or Prunes, canned, heavy syrup pack, solids and liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: