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Nutrients in 1 pound of Pomegranates

Raw Pomegranates (Punica granatum).
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Macros Ratio

Protein Fat Carbs
7%
11%
82%
1 lb ▼

Macro Nutrients

Pomegranates
Energy376 kcal
13%
Raw Pomegranates have 376.48136 kcal of Energy per 1 pound, which is 13% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat5.3 g
5.47%
Raw Pomegranates have 5.3070264 g of Fat per 1 pound, which is 5.47% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.54 g
1.7%
Raw Pomegranates have 0.5443104 g of Saturated Fat per 1 pound, which is 1.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30 g
0%
Raw Pomegranates have 0 g of Omega 3 per 1 pound, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.36 g
2.1%
Raw Pomegranates have 0.35833768 g of Omega 6 per 1 pound, which is 2.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Raw Pomegranates have 0 mg of Cholesterol per 1 pound, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate85 g
65.2%
Raw Pomegranates have 84.821704 g of Carbohydrate per 1 pound, which is 65.2% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars62 g
85.5%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Pomegranates have 62.0060264 g of Sugars per 1 pound, which is 85.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber18 g
47.7%
Raw Pomegranates have 18.14368 g of Fiber per 1 pound, which is 47.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein7.57 g
13.5%
Raw Pomegranates have 7.5749864 g of Protein per 1 pound, which is 13.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pomegranates
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Raw Pomegranates have 0 μg of Vitamin A per 1 pound, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg
25.3%
Thiamine
Raw Pomegranates have 0.30390664 mg of Vitamin B1 per 1 pound, which is 25.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.24 mg
18.5%
Riboflavin
Raw Pomegranates have 0.24040376 mg of Vitamin B2 per 1 pound, which is 18.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.33 mg
8.3%
Niacin, nicotinic acid, niacinamide
Raw Pomegranates have 1.32902456 mg of Vitamin B3 per 1 pound, which is 8.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg
34.2%
Pantothenic acid
Raw Pomegranates have 1.71004184 mg of Vitamin B5 per 1 pound, which is 34.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg
26%
Pyridoxine
Raw Pomegranates have 0.340194 mg of Vitamin B6 per 1 pound, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B9172 μg
43%
Folates and Folic Acid
Raw Pomegranates have 172.36496 μg of Vitamin B9 per 1 pound, which is 43% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Pomegranates have 0 μg of Vitamin B12 per 1 pound, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C46.3 mg
51.4%
Ascorbic acid
Raw Pomegranates have 46.266384 mg of Vitamin C per 1 pound, which is 51.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Pomegranates have 0 IU of Vitamin D per 1 pound, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.72 mg
18%
Tocopherols and Tocotrienols
Raw Pomegranates have 2.721552 mg of Vitamin E per 1 pound, which is 18% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K74.4 μg
62%
Phytomenadione or phylloquinone
Raw Pomegranates have 74.389088 μg of Vitamin K per 1 pound, which is 62% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates
Calcium45.4 mg
4.54%
Raw Pomegranates have 45.3592 mg of Calcium per 1 pound, which is 4.54% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
79.6%
Raw Pomegranates have 0.71667536 mg of Copper per 1 pound, which is 79.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.36 mg
17%
Raw Pomegranates have 1.360776 mg of Iron per 1 pound, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium54.4 mg
13%
Raw Pomegranates have 54.43104 mg of Magnesium per 1 pound, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.54 mg
23.5%
Raw Pomegranates have 0.53977448 mg of Manganese per 1 pound, which is 23.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus163 mg
23.3%
Raw Pomegranates have 163.29312 mg of Phosphorus per 1 pound, which is 23.3% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1070 mg
31.5%
Raw Pomegranates have 1070.47712 mg of Potassium per 1 pound, which is 31.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.27 μg
4.12%
Raw Pomegranates have 2.26796 μg of Selenium per 1 pound, which is 4.12% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium13.6 mg
0.91%
Raw Pomegranates have 13.60776 mg of Sodium per 1 pound, which is 0.91% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.6 mg
14.4%
Raw Pomegranates have 1.587572 mg of Zinc per 1 pound, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water353 g
9.55%
Raw Pomegranates have 353.4842456 g of Water per 1 pound, which is 9.55% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 pound of Raw Pomegranates:
Minerals in 1 pound of Raw Pomegranates:
Macronutrients in 1 pound of Raw Pomegranates:



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