Nutrient Comparison: Prunes VS Pomegranates per 14 oz
Compare the macro and micronutrient content in 14 oz of Prunes versus 14 oz of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Prunes vs Pomegranates:
- 14 ounces of Prunes have 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 Pomegranates.
- While 14 oz of Raw Pomegranates contain 19 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
- Both Prunes and Pomegranates provide similar amounts of Vitamin B5 per 14 ounces.
- 14 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
- 14 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
- Both Raw Dehydrated Prunes as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Prunes vs Pomegranates:
- 14 ounces of Prunes have 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 Pomegranates.
- While 14 oz of Raw Pomegranates contain 19.5 times more Water than Raw Dehydrated Prunes.
- 14 ounces of Pomegranates lack sufficient amounts of Calcium
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Prunes have 4.1 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Protein than Pomegranates.
- Both Raw Dehydrated Prunes as well as Raw Pomegranates provide inadequate amounts of Omega 6 in 14 ounces.