Nutrients in 500 calories of Pomegranates

Raw Pomegranates (Punica granatum).

Weight per 500 Calories

Pomegranates

602g

Raw Pomegranates has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

82%

500 kcal ▼

Macro Nutrients

Pomegranates

Energy500 kcal

17.2%

Raw Pomegranates have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat7.05 g

7.27%

Raw Pomegranates have 7.0481927710843 g of Fat per 500 calories, which is 7.27% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.72 g

2.26%

Raw Pomegranates have 0.72289156626506 g of Saturated Fat per 500 calories, which is 2.26% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.48 g

2.8%

Raw Pomegranates have 0.47590361445783 g of Omega 6 per 500 calories, which is 2.8% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pomegranates have 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate113 g

86.7%

Raw Pomegranates have 112.65060240964 g of Carbohydrate per 500 calories, which is 86.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars82.3 g

114%

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

Raw Pomegranates have 82.349397590361 g of Sugars per 500 calories, which is 114% 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

Fiber24 g

63.4%

Raw Pomegranates have 24.096385542169 g of Fiber per 500 calories, which is 63.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10 g

18%

Raw Pomegranates have 10.060240963855 g of Protein per 500 calories, which is 18% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.4 mg

33.6%

Thiamine

Raw Pomegranates have 0.40361445783133 mg of Vitamin B1 per 500 calories, which is 33.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.32 mg

24.6%

Riboflavin

Raw Pomegranates have 0.31927710843373 mg of Vitamin B2 per 500 calories, which is 24.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.77 mg

11%

Niacin, nicotinic acid, niacinamide

Raw Pomegranates have 1.7650602409639 mg of Vitamin B3 per 500 calories, which is 11% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.27 mg

45.4%

Pantothenic acid

Raw Pomegranates have 2.2710843373494 mg of Vitamin B5 per 500 calories, which is 45.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.45 mg

34.8%

Pyridoxine

Raw Pomegranates have 0.45180722891566 mg of Vitamin B6 per 500 calories, which is 34.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9229 μg

57.2%

Folates and Folic Acid

Raw Pomegranates have 228.9156626506 μg of Vitamin B9 per 500 calories, which is 57.2% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C61.4 mg

68.3%

Ascorbic acid

Raw Pomegranates have 61.44578313253 mg of Vitamin C per 500 calories, which is 68.3% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E3.6 mg

24%

Tocopherols and Tocotrienols

Raw Pomegranates have 3.6144578313253 mg of Vitamin E per 500 calories, which is 24% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K99 μg

82.3%

Phytomenadione or phylloquinone

Raw Pomegranates have 98.795180722892 μg of Vitamin K per 500 calories, which is 82.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates

Calcium60.2 mg

6.02%

Raw Pomegranates have 60.240963855422 mg of Calcium per 500 calories, which is 6.02% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.95 mg

106%

Raw Pomegranates have 0.95180722891566 mg of Copper per 500 calories, which is 106% 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

Iron1.8 mg

22.6%

Raw Pomegranates have 1.8072289156627 mg of Iron per 500 calories, which is 22.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium72.3 mg

17.2%

Raw Pomegranates have 72.289156626506 mg of Magnesium per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.72 mg

31%

Raw Pomegranates have 0.71686746987952 mg of Manganese per 500 calories, which is 31% 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

Phosphorus217 mg

31%

Raw Pomegranates have 216.86746987952 mg of Phosphorus per 500 calories, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1422 mg

42%

Raw Pomegranates have 1421.686746988 mg of Potassium per 500 calories, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3 μg

5.48%

Raw Pomegranates have 3.0120481927711 μg of Selenium per 500 calories, which is 5.48% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium18 mg

1.2%

Raw Pomegranates have 18.072289156627 mg of Sodium per 500 calories, which is 1.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.1 mg

19%

Raw Pomegranates have 2.1084337349398 mg of Zinc per 500 calories, which is 19% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water469 g

12.7%

Raw Pomegranates have 469.4578313253 g of Water per 500 calories, which is 12.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Pomegranates:

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

Minerals in 500 calories of Raw Pomegranates:

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

Macronutrients in 500 calories of Raw Pomegranates:

500 calories of Pomegranates has outstanding amounts of Carbohydrate and Sugars.
It is an excellent source of Fiber.
It also has a good amount of Fat and Protein.
This fruit has some Omega 6.
While 500 calories of product has trace amounts of Saturated Fat, 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 500 calories of Pomegranates

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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