Nutrient Comparison: Pomegranates VS Navel Oranges per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Navel Oranges:
- 14 ounces of Pomegranates have 1.4 times more Vitamin B5, 4 times more Vitamin E and more Vitamin K than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 1.5 times more Vitamin B3 and 5.8 times more Vitamin C than Raw Pomegranates.
- Both Pomegranates and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 14 ounces.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin B3
- 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
- Both Raw Pomegranates as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Navel Oranges:
- 14 ounces of Pomegranates have 4.1 times more Copper, 2.3 times more Iron, 4.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Navel Oranges.
- While 14 oz of Raw Navel Oranges contain 4.3 times more Calcium than Raw Pomegranates.
- Both Pomegranates and Navel Oranges contain similar levels of Magnesium and Water per 14 ounces.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
- 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
- Both Raw Pomegranates as well as Raw Navel Oranges lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pomegranates have 1.7 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Navel Oranges.
- 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
- Both Raw Pomegranates as well as Raw Navel Oranges provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.