Nutrient Comparison: Pomegranates VS Tomato Paste per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Tomato Paste:
- 14 ounces of Pomegranates have 2.7 times more Vitamin B5, 3.2 times more Vitamin B9 and 1.4 times more Vitamin K than Tomato Paste.
- While 14 oz of Canned Tomato Paste contain more Vitamin A, 2.9 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.1 times more Vitamin C and 7.2 times more Vitamin E than Raw Pomegranates.
- Both Pomegranates and Tomato Paste provide similar amounts of Vitamin B1 per 14 ounces.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
- Both Raw Pomegranates as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Tomato Paste:
- 14 oz of Canned Tomato Paste contain 3.6 times more Calcium, 2.3 times more Copper, 9.9 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 4.3 times more Potassium, 10.6 times more Selenium, 19.7 times more Sodium and 1.8 times more Zinc than Raw Pomegranates.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium
Comparison of macro-nutrients per 14 ounces:
- 14 oz of Canned Tomato Paste contain 2.6 times more Protein than Raw Pomegranates.
- Both Pomegranates and Tomato Paste offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 14 ounces.
- Both Raw Pomegranates as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.