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Nutrients in 100 grams ofPomegranates

Raw Pomegranates (Punica granatum).
rawfreshwhole

Macros Ratio

ProteinsFatsCarbs
8%
13%
79%

Vitamins

100gRDA for Men 19-30 years
Pomegranates
Vitamin A0 μg
0%
Raw Pomegranates have 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-30 years
Thiamine0.07 mg
5.6%
Raw Pomegranates have 0.067 mg of Thiamine per 100 grams, which is 5.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-30 years
Vitamin B20.05 mg
4.08%
Raw Pomegranates have 0.053 mg of Vitamin B2 per 100 grams, which is 4.08% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B30.29 mg
1.83%
Raw Pomegranates have 0.293 mg of Vitamin B3 per 100 grams, which is 1.83% of the Recommended Dietary Allowance of 16mg per day for Men 19-30 years
Vitamin B60.08 mg
5.77%
Raw Pomegranates have 0.075 mg of Vitamin B6 per 100 grams, which is 5.77% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-30 years
Vitamin B120 μg
0%
Raw Pomegranates have 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-30 years
Vitamin C10 mg
11%
Raw Pomegranates have 10.2 mg of Vitamin C per 100 grams, which is 11% of the Recommended Dietary Allowance of 90mg per day for Men 19-30 years
Vitamin D0 IU
0%
Raw Pomegranates have 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-30 years
Vitamin E0.6 mg
4%
Raw Pomegranates have 0.6 mg of Vitamin E per 100 grams, which is 4% of the Recommended Dietary Allowance of 15mg per day for Men 19-30 years
Vitamin K16 μg
13.7%
Raw Pomegranates have 16.4 μg of Vitamin K per 100 grams, which is 13.7% of the Recommended Dietary Allowance of 120μg per day for Men 19-30 years
Folate38 μg
9.5%
Raw Pomegranates have 38 μg of Folate per 100 grams, which is 9.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Pomegranates
Calcium10 mg
1%
Raw Pomegranates have 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-30 years
Copper0.16 mg
17.6%
Raw Pomegranates have 0.158 mg of Copper per 100 grams, which is 17.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-30 years
Fluoride
NA
No information available
Iron0.3 mg
3.75%
Raw Pomegranates have 0.3 mg of Iron per 100 grams, which is 3.75% of the Recommended Dietary Allowance of 8mg per day for Men 19-30 years
Magnesium12 mg
3%
Raw Pomegranates have 12 mg of Magnesium per 100 grams, which is 3% of the Recommended Dietary Allowance of 400mg per day for Men 19-30 years
Manganese0.12 mg
5.17%
Raw Pomegranates have 0.119 mg of Manganese per 100 grams, which is 5.17% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-30 years
Phosphorus36 mg
5.14%
Raw Pomegranates have 36 mg of Phosphorus per 100 grams, which is 5.14% of the Recommended Dietary Allowance of 700mg per day for Men 19-30 years
Potassium236 mg
5.02%
Raw Pomegranates have 236 mg of Potassium per 100 grams, which is 5.02% of the Recommended Dietary Allowance of 4700mg per day for Men 19-30 years
Selenium0.5 μg
0.91%
Raw Pomegranates have 0.5 μg of Selenium per 100 grams, which is 0.91% of the Recommended Dietary Allowance of 55μg per day for Men 19-30 years
Sodium3 mg
0.2%
Raw Pomegranates have 3 mg of Sodium per 100 grams, which is 0.2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-30 years
Zinc0.35 mg
3.2%
Raw Pomegranates have 0.35 mg of Zinc per 100 grams, which is 3.2% of the Recommended Dietary Allowance of 11mg per day for Men 19-30 years
Vitamins in 100 grams of Raw Pomegranates:
100 grams of Pomegranates has a good amount of Vitamin C, Vitamin K and Folate. It has some Thiamine, Vitamin B2, Vitamin B6 and Vitamin E. While 100 grams of product has trace amounts of Vitamin B3, it has no Vitamin A, Vitamin B12 and Vitamin D.
Minerals in 100 grams of Raw Pomegranates:
100 grams of Pomegranates has a good amount of Copper. It has some Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc. While 100 grams of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macro Nutrients

100gRDA for Men 19-30 years
Pomegranates
Fat1.17 g
1.2%
Raw Pomegranates have 1.17 g of Fat per 100 grams, which is 1.2% of the Recommended Dietary Allowance of 97g per day for Men 19-30 years
Protein1.67 g
3%
Raw Pomegranates have 1.67 g of Protein per 100 grams, which is 3% of the Recommended Dietary Allowance of 56g per day for Men 19-30 years
Carbohydrate18.7 g
14%
Raw Pomegranates have 18.7 g of Carbohydrate per 100 grams, which is 14% of the Recommended Dietary Allowance of 130g per day for Men 19-30 years
Energy83 kcal
2.86%
Raw Pomegranates have 83 kcal of Energy per 100 grams, which is 2.86% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-30 years
Sugars13.7 g
19%
Raw Pomegranates have 13.67 g of Sugars per 100 grams, which is 19% of the Recommended Dietary Allowance of 72.5g per day for Men 19-30 years
Fiber4 g
10.5%
Raw Pomegranates have 4 g of Fiber per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 38g per day for Men 19-30 years
Cholesterol0 mg
0%
Raw Pomegranates have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-30 years
Saturated Fat0.12 g
0.38%
Raw Pomegranates have 0.12 g of Saturated Fat per 100 grams, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-30 years
Omega 30 g
0%
Raw Pomegranates have 0 g of Omega 3 per 100 grams, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-30 years
Omega 60.08 g
0.46%
Raw Pomegranates have 0.079 g of Omega 6 per 100 grams, which is 0.46% of the Recommended Dietary Allowance of 17g per day for Men 19-30 years
Water78 g
2.1%
Raw Pomegranates have 77.93 g of Water per 100 grams, which is 2.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-30 years
Macronutrients in 100 grams of Raw Pomegranates:
100 grams of Pomegranates has a good amount of Carbohydrate, Sugars and Fiber. It has some Protein. While 100 grams of product has trace amounts of Fat, it has no Saturated Fat, Omega 3 and Omega 6.