Nutrient Comparison: Pomegranates VS Dried Plums per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Dried Plums:
- 14 ounces of Pomegranates have 1.3 times more Vitamin B1, 9.5 times more Vitamin B9, 17 times more Vitamin C and 1.4 times more Vitamin E than Dried Plums.
- While 14 oz of Raw Dried Plums contain more Vitamin A, 3.5 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.6 times more Vitamin K than Raw Pomegranates.
- Both Pomegranates and Dried Plums provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
- 14 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
- Both Raw Pomegranates as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Dried Plums:
- 14 ounces of Pomegranates have 2.5 times more Water than Dried Plums.
- While 14 oz of Raw Dried Plums contain 4.3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Raw Pomegranates.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
- Both Raw Pomegranates as well as Raw Dried Plums lack sufficient amounts of Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Dried Plums contain 2.9 times more Energy, 3.4 times more Carbohydrate, 2.8 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Pomegranates.
- Both Raw Pomegranates as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.