Comparing Nutrients in 1 kilogram Pomegranates VS Stewed Prunes

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Stewed Prunes	4%	2%	94%

Macro Nutrients

	Pomegranates	Stewed Prunes	Recommended Dietary Allowance
Energy	28.6% 830kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.75% 1.2g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	228% 297g	130g per day for Men 19-50 years
Sugars	189% 137g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	30% 16.7g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Stewed Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	61.6% 9.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	21.6% 1.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 380μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	113% 102mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	137% 164μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Stewed Prunes	Recommended Dietary Allowance
Calcium	10% 100mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	227% 2.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37.5% 3mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	45.2% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51.4% 360mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	69.4% 2360mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	21% 779g	18.4% 680g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Stewed Prunes per 1 kg

Compare the macro and micronutrient content in 1 kg of Pomegranates versus 1 kg of Stewed Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pomegranates vs Stewed Prunes:

• 1 kilogram of Pomegranates has 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.5 times more Vitamin B5, more Vitamin B9 and more Vitamin C than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains more Vitamin A, 3.4 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Pomegranates.
• 1 kilogram of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Stewed Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Pomegranates as well as Stewed dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Pomegranates vs Stewed Prunes:

• 1 kilogram of Pomegranates has 1.4 times more Zinc than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 2.4 times more Calcium, 1.3 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Pomegranates.
• Both Pomegranates and Stewed Prunes contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Pomegranates lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pomegranates has 1.4 times more Protein than Stewed Prunes.
• While 1 kg of Stewed dehydrated Prunes contains 1.4 times more Energy and 1.6 times more Carbohydrate than Raw Pomegranates.
• Both Raw Pomegranates as well as Stewed dehydrated Prunes provide inadequate amounts of Omega 6 in one kilogram.