Nutrient Comparison: Pomegranates VS Prunes per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Prunes:
- 14 ounces of Pomegranates have 19 times more Vitamin B9 and more Vitamin C than Prunes.
- While 14 oz of Raw Dehydrated Prunes contain more Vitamin A, 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 9.9 times more Vitamin B6 than Raw Pomegranates.
- Both Pomegranates and Prunes 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 Prunes have insufficient amounts of Vitamin B9 and Vitamin C
- Both Raw Pomegranates as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Prunes:
- 14 ounces of Pomegranates have 19.5 times more Water than Prunes.
- While 14 oz of Raw Dehydrated Prunes contain 7.2 times more Calcium, 3.9 times more Copper, 11.7 times more Iron, 5.3 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 4.5 times more Potassium and 2.1 times more Zinc than Raw Pomegranates.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Raw Dehydrated Prunes contain 4.1 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Protein than Raw Pomegranates.
- Both Raw Pomegranates as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in 14 ounces.