Nutrient Comparison: Pomegranates VS Tomato Sauce with Salt per 14 oz
Compare the macro and micronutrient content in 14 oz of Pomegranates versus 14 oz of Tomato Sauce with Salt to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Pomegranates vs Tomato Sauce with Salt:
- 14 ounces of Pomegranates have 2.8 times more Vitamin B1, 1.2 times more Vitamin B5, 4.2 times more Vitamin B9, 1.5 times more Vitamin C and 5.9 times more Vitamin K than Tomato Sauce with Salt.
- While 14 oz of Canned Tomato Sauce with Salt contain more Vitamin A, 3.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.4 times more Vitamin E than Raw Pomegranates.
- Both Pomegranates and Tomato Sauce with Salt provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
- Both Raw Pomegranates as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Pomegranates vs Tomato Sauce with Salt:
- 14 ounces of Pomegranates have 1.4 times more Copper, 1.3 times more Phosphorus and 1.6 times more Zinc than Tomato Sauce with Salt.
- While 14 oz of Canned Tomato Sauce with Salt contain 3.2 times more Iron, 1.3 times more Potassium and 158 times more Sodium than Raw Pomegranates.
- Both Pomegranates and Tomato Sauce with Salt contain similar levels of Magnesium, Manganese and Water per 14 ounces.
- Both Raw Pomegranates as well as Canned Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium in 14 ounces.
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Pomegranates have 3.5 times more Energy, 3.5 times more Carbohydrate, 3.8 times more Sugars, 2.7 times more Fiber and 1.4 times more Protein than Tomato Sauce with Salt.
- 14 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy
- Both Raw Pomegranates as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.