Nutrient Comparison: Pomegranates VS Tomato Puree per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Tomato Puree:
- 14 ounces of Pomegranates have 2.7 times more Vitamin B1, 3.5 times more Vitamin B9 and 4.8 times more Vitamin K than Tomato Puree.
- While 14 oz of Canned Tomato Puree contain more Vitamin A, 1.5 times more Vitamin B2, 5 times more Vitamin B3, 1.7 times more Vitamin B6 and 3.3 times more Vitamin E than Raw Pomegranates.
- Both Pomegranates and Tomato Puree provide similar amounts of Vitamin B5 and Vitamin C per 14 ounces.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
- Both Raw Pomegranates as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Tomato Puree:
- 14 oz of Canned Tomato Puree contain 1.8 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese and 1.9 times more Potassium than Raw Pomegranates.
- Both Pomegranates and Tomato Puree contain similar levels of Phosphorus, Zinc and Water per 14 ounces.
- Both Raw Pomegranates as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pomegranates have 2.2 times more Energy, 2.1 times more Carbohydrate, 2.8 times more Sugars and 2.1 times more Fiber than Tomato Puree.
- Both Pomegranates and Tomato Puree offer comparable quantities of Protein per 14 ounces.
- 14 ounces of Tomato Puree provide inadequate amounts of Energy
- Both Raw Pomegranates as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.