Nutrient Comparison: Oranges with Peel VS Pomegranates per 14 oz
Compare the macro and micronutrient content in 14 oz of Oranges with Peel versus 14 oz of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Oranges with Peel vs Pomegranates:
- 14 ounces of Oranges with Peel have 1.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6 and 7 times more Vitamin C than Pomegranates.
- While 14 oz of Raw Pomegranates contain 1.3 times more Vitamin B9 than Raw Oranges with Peel .
- Both Oranges with Peel and Pomegranates provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin B3
- Both Raw Oranges with Peel as well as Raw Pomegranates have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.
Comparing minerals per 14 ounces for Oranges with Peel vs Pomegranates:
- 14 ounces of Oranges with Peel have 7 times more Calcium and 2.7 times more Iron than Pomegranates.
- While 14 oz of Raw Pomegranates contain 2.8 times more Copper, 1.6 times more Phosphorus and 3.2 times more Zinc than Raw Oranges with Peel .
- Both Oranges with Peel and Pomegranates contain similar levels of Magnesium, Potassium and Water per 14 ounces.
- 14 ounces of Oranges with Peel lack sufficient amounts of Zinc
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
- Both Raw Oranges with Peel as well as Raw Pomegranates lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Pomegranates contain 1.3 times more Energy and 1.3 times more Protein than Raw Oranges with Peel .
- Both Oranges with Peel and Pomegranates offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
- Both Raw Oranges with Peel as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.