Nutrient Comparison: Pomegranates VS Plums, dried (prunes), stewed, without added sugar per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Plums, dried (prunes), stewed, without added sugar:
- 14 ounces of Pomegranates have 2.8 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B9, 3.5 times more Vitamin C and 3.2 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
- While 14 oz of Plums, dried (prunes), stewed, without added sugar contain 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.6 times more Vitamin K than Raw Pomegranates.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin B3
- 14 ounces of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9 and Vitamin E
- Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Plums, dried (prunes), stewed, without added sugar:
- 14 ounces of Pomegranates have 1.3 times more Copper and 1.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
- While 14 oz of Plums, dried (prunes), stewed, without added sugar contain 1.4 times more Iron, 1.5 times more Magnesium and 1.4 times more Potassium than Raw Pomegranates.
- Both Pomegranates and Plums, dried (prunes), stewed, without added sugar contain similar levels of Manganese and Phosphorus per 14 ounces.
- 14 ounces of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
- Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pomegranates have 1.3 times more Fiber and 1.7 times more Protein than Plums, dried (prunes), stewed, without added sugar.
- While 14 oz of Plums, dried (prunes), stewed, without added sugar contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Raw Pomegranates.
- 14 ounces of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
- Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.