Nutrient Comparison: Pomegranates VS Stewed Prunes per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Stewed Prunes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Stewed Prunes:
- 14 ounces of Pomegranates have 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed Prunes.
- While 14 oz of Stewed dehydrated Prunes contain more Vitamin A, 3.4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Pomegranates.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
- 14 ounces of Stewed Prunes have insufficient amounts of Vitamin B9 and Vitamin C
- Both Raw Pomegranates as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Stewed Prunes:
- 14 ounces of Pomegranates have 1.4 times more Zinc than Stewed Prunes.
- While 14 oz of Stewed dehydrated Prunes contain 2.4 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Pomegranates.
- Both Pomegranates and Stewed Prunes contain similar levels of Manganese and Phosphorus per 14 ounces.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pomegranates have 1.4 times more Protein than Stewed Prunes.
- While 14 oz of Stewed dehydrated Prunes contain 1.4 times more Energy and 1.6 times more Carbohydrate than Raw Pomegranates.
- Both Raw Pomegranates as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in 14 ounces.