Nutrient Comparison: Pomegranates VS Canned Orange Juice per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Canned Orange Juice:
- 14 ounces of Pomegranates have 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.1 times more Vitamin B5, 2.4 times more Vitamin B6, 1.6 times more Vitamin B9, 3 times more Vitamin E and 164 times more Vitamin K than Canned Orange Juice.
- While 14 oz of Unsweetened Canned Orange Juice contain 3 times more Vitamin C than Raw Pomegranates.
- 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
- Both Raw Pomegranates as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Canned Orange Juice:
- 14 ounces of Pomegranates have 7.2 times more Copper, 3 times more Iron, 5.7 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium and 8.8 times more Zinc than Canned Orange Juice.
- Both Pomegranates and Canned Orange Juice contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Pomegranates as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pomegranates have 1.8 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Sugars, 13.3 times more Fiber and 2.5 times more Protein than Canned Orange Juice.
- 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
- Both Raw Pomegranates as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.