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