Nutrients in 100 calories of Pomegranates

Raw Pomegranates (Punica granatum).

Weight per 100 Calories

Pomegranates

121g

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

Macros Ratio

Protein Fat Carbs

11%

82%

100 kcal ▼

Macro Nutrients

Pomegranates

Energy100 kcal

3.45%

Raw Pomegranates have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.4 g

1.45%

Raw Pomegranates have 1.4096385542169 g of Fat per 100 calories, which is 1.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.14 g

0.45%

Raw Pomegranates have 0.14457831325301 g of Saturated Fat per 100 calories, which is 0.45% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Raw Pomegranates have 0.095180722891566 g of Omega 6 per 100 calories, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pomegranates have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate22.5 g

17.3%

Raw Pomegranates have 22.530120481928 g of Carbohydrate per 100 calories, which is 17.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars16.5 g

22.7%

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

Raw Pomegranates have 16.469879518072 g of Sugars per 100 calories, which is 22.7% 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

Fiber4.8 g

12.7%

Raw Pomegranates have 4.8192771084337 g of Fiber per 100 calories, which is 12.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2 g

3.6%

Raw Pomegranates have 2.0120481927711 g of Protein per 100 calories, which is 3.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.081 mg

6.73%

Thiamine

Raw Pomegranates have 0.080722891566265 mg of Vitamin B1 per 100 calories, which is 6.73% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.064 mg

4.9%

Riboflavin

Raw Pomegranates have 0.063855421686747 mg of Vitamin B2 per 100 calories, which is 4.9% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.35 mg

2.2%

Niacin, nicotinic acid, niacinamide

Raw Pomegranates have 0.35301204819277 mg of Vitamin B3 per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.45 mg

9.1%

Pantothenic acid

Raw Pomegranates have 0.45421686746988 mg of Vitamin B5 per 100 calories, which is 9.1% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.09 mg

6.95%

Pyridoxine

Raw Pomegranates have 0.090361445783133 mg of Vitamin B6 per 100 calories, which is 6.95% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B945.8 μg

11.4%

Folates and Folic Acid

Raw Pomegranates have 45.78313253012 μg of Vitamin B9 per 100 calories, which is 11.4% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C12.3 mg

13.7%

Ascorbic acid

Raw Pomegranates have 12.289156626506 mg of Vitamin C per 100 calories, which is 13.7% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.72 mg

4.8%

Tocopherols and Tocotrienols

Raw Pomegranates have 0.72289156626506 mg of Vitamin E per 100 calories, which is 4.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K19.8 μg

16.5%

Phytomenadione or phylloquinone

Raw Pomegranates have 19.759036144578 μg of Vitamin K per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates

Calcium12 mg

1.2%

Raw Pomegranates have 12.048192771084 mg of Calcium per 100 calories, which is 1.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

21%

Raw Pomegranates have 0.19036144578313 mg of Copper per 100 calories, which is 21% 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

Iron0.36 mg

4.5%

Raw Pomegranates have 0.36144578313253 mg of Iron per 100 calories, which is 4.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium14.5 mg

3.44%

Raw Pomegranates have 14.457831325301 mg of Magnesium per 100 calories, which is 3.44% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.14 mg

6.23%

Raw Pomegranates have 0.1433734939759 mg of Manganese per 100 calories, which is 6.23% 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

Phosphorus43.4 mg

6.2%

Raw Pomegranates have 43.373493975904 mg of Phosphorus per 100 calories, which is 6.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium284 mg

8.36%

Raw Pomegranates have 284.33734939759 mg of Potassium per 100 calories, which is 8.36% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.6 μg

1.1%

Raw Pomegranates have 0.60240963855422 μg of Selenium per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium3.6 mg

0.24%

Raw Pomegranates have 3.6144578313253 mg of Sodium per 100 calories, which is 0.24% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.42 mg

3.83%

Raw Pomegranates have 0.42168674698795 mg of Zinc per 100 calories, which is 3.83% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water94 g

2.54%

Raw Pomegranates have 93.89156626506 g of Water per 100 calories, which is 2.54% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Pomegranates:

100 calories of Pomegranates has a good amount of Vitamin B5, Vitamin B9, Vitamin C and Vitamin K.
It has some Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin E.
While 100 calories of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 100 calories of Raw Pomegranates:

100 calories of Pomegranates is an excellent source of Copper.
It has a good amount of Potassium.
It also has some Iron, Magnesium, Manganese, Phosphorus and Zinc.
While 100 calories of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 100 calories of Raw Pomegranates:

100 calories of Pomegranates is an excellent source of Sugars.
It has a good amount of Carbohydrate and Fiber.
It also has some Protein.
While 100 calories of product has trace amounts of Fat, it has no Saturated Fat, Omega 3 and Omega 6.

Compare Raw Pomegranates with:

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

Food Info

Nutrients in 100 calories of Pomegranates

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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