Lets compare vitamin content per 100 grams 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 100 g.
Comparing minerals per 100 grams 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 100 g.
Comparison of macro-nutrients per 100 grams:
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 100 g.
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 g.