Nutrients in 1 kilogram of Pomegranates

Raw Pomegranates (Punica granatum).

Macros Ratio

Protein Fat Carbs

11%

82%

1 kg ▼

Macro Nutrients

Pomegranates

Energy830 kcal

28.6%

Raw Pomegranates have 830 kcal of Energy per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat11.7 g

12%

Raw Pomegranates have 11.7 g of Fat per 1 kilogram, which is 12% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat1.2 g

3.75%

Raw Pomegranates have 1.2 g of Saturated Fat per 1 kilogram, which is 3.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Pomegranates have 0 g of Omega 3 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.79 g

4.65%

Raw Pomegranates have 0.79 g of Omega 6 per 1 kilogram, which is 4.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pomegranates have 0 mg of Cholesterol per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate187 g

144%

Raw Pomegranates have 187 g of Carbohydrate per 1 kilogram, which is 144% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars137 g

189%

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

Raw Pomegranates have 136.7 g of Sugars per 1 kilogram, which is 189% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber40 g

105%

Raw Pomegranates have 40 g of Fiber per 1 kilogram, which is 105% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein16.7 g

30%

Raw Pomegranates have 16.7 g of Protein per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pomegranates

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Pomegranates have 0 μg of Vitamin A per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.67 mg

56%

Thiamine

Raw Pomegranates have 0.67 mg of Vitamin B1 per 1 kilogram, which is 56% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.53 mg

40.8%

Riboflavin

Raw Pomegranates have 0.53 mg of Vitamin B2 per 1 kilogram, which is 40.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.93 mg

18.3%

Niacin, nicotinic acid, niacinamide

Raw Pomegranates have 2.93 mg of Vitamin B3 per 1 kilogram, which is 18.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.77 mg

75.4%

Pantothenic acid

Raw Pomegranates have 3.77 mg of Vitamin B5 per 1 kilogram, which is 75.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.75 mg

57.7%

Pyridoxine

Raw Pomegranates have 0.75 mg of Vitamin B6 per 1 kilogram, which is 57.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9380 μg

95%

Folates and Folic Acid

Raw Pomegranates have 380 μg of Vitamin B9 per 1 kilogram, which is 95% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pomegranates have 0 μg of Vitamin B12 per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C102 mg

113%

Ascorbic acid

Raw Pomegranates have 102 mg of Vitamin C per 1 kilogram, which is 113% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pomegranates have 0 IU of Vitamin D per 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6 mg

40%

Tocopherols and Tocotrienols

Raw Pomegranates have 6 mg of Vitamin E per 1 kilogram, which is 40% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K164 μg

137%

Phytomenadione or phylloquinone

Raw Pomegranates have 164 μg of Vitamin K per 1 kilogram, which is 137% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates

Calcium100 mg

10%

Raw Pomegranates have 100 mg of Calcium per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.58 mg

176%

Raw Pomegranates have 1.58 mg of Copper per 1 kilogram, which is 176% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3 mg

37.5%

Raw Pomegranates have 3 mg of Iron per 1 kilogram, which is 37.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium120 mg

28.6%

Raw Pomegranates have 120 mg of Magnesium per 1 kilogram, which is 28.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.2 mg

51.7%

Raw Pomegranates have 1.19 mg of Manganese per 1 kilogram, which is 51.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus360 mg

51.4%

Raw Pomegranates have 360 mg of Phosphorus per 1 kilogram, which is 51.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2360 mg

69.4%

Raw Pomegranates have 2360 mg of Potassium per 1 kilogram, which is 69.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium5 μg

9.1%

Raw Pomegranates have 5 μg of Selenium per 1 kilogram, which is 9.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw Pomegranates have 30 mg of Sodium per 1 kilogram, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.5 mg

32%

Raw Pomegranates have 3.5 mg of Zinc per 1 kilogram, which is 32% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water779 g

21%

Raw Pomegranates have 779.3 g of Water per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Pomegranates:

1 kilogram of Pomegranates has outstanding amounts of Vitamin B9, Vitamin C and Vitamin K.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E.
It also has a good amount of Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 1 kilogram of Raw Pomegranates:

1 kilogram of Pomegranates has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc.
It also has a good amount of Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 1 kilogram of Raw Pomegranates:

1 kilogram of Pomegranates has outstanding amounts of Carbohydrate, Sugars and Fiber.
It is an excellent source of Protein.
It also has a good amount of Fat.
This fruit has some Saturated Fat and Omega 6.
It has no Omega 3.

Compare Raw Pomegranates with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 1 kilogram of Pomegranates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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