Comparing Nutrients in 1 pound Navel Oranges VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pomegranates	7%	11%	82%

Macro Nutrients

	Navel Oranges	Pomegranates	Recommended Dietary Allowance
Energy	7.66% 222kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	5.47% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	65.2% 85g	130g per day for Men 19-50 years
Sugars	53% 38.6g	85.5% 62g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pomegranates	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	26% 0.34mg	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	38.6% 154μg	43% 172μg	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	298% 268mg	51.4% 46.3mg	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	4.54% 0.68mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pomegranates	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	79.6% 0.72mg	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	7.37% 0.59mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	23.5% 0.54mg	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	15% 104mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10.5% 390g	9.55% 353g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pomegranates per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Pomegranates:

• 1 pound of Navel Oranges has 1.5 times more Vitamin B3 and 5.8 times more Vitamin C than Pomegranates.
• While 1 lb of Raw Pomegranates contains 1.4 times more Vitamin B5, 4 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Pomegranates provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Navel Oranges as well as Raw Pomegranates have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Pomegranates:

• 1 pound of Navel Oranges has 4.3 times more Calcium than Pomegranates.
• While 1 lb of Raw Pomegranates contains 4.1 times more Copper, 2.3 times more Iron, 4.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 4.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Pomegranates contain similar levels of Magnesium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Pomegranates lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Pomegranates lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Pomegranates contains 1.7 times more Energy, 1.5 times more Carbohydrate, 1.6 times more Sugars, 1.8 times more Fiber and 1.8 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in one pound.