Comparing Nutrients in 1 pound Pomegranates VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pomegranates	Broccoli Raab	Recommended Dietary Allowance
Energy	13% 376kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	0% 0g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.2% 85g	9.94% 13g	130g per day for Men 19-50 years
Sugars	85.5% 62g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	47.7% 18g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	59.7% 0.78mg	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	43% 172μg	94% 376μg	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	51.4% 46.3mg	102% 92mg	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	18% 2.72mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	21% 0.19mg	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	17% 1.36mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	78% 1.8mg	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	23.3% 163mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	9.55% 353g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Pomegranates vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 2.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.2 times more Vitamin B3, 2.3 times more Vitamin B6, 2.2 times more Vitamin B9, 2 times more Vitamin C, 2.7 times more Vitamin E and 13.7 times more Vitamin K than Raw Pomegranates.
• Both Pomegranates and Broccoli Raab provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pomegranates as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pomegranates vs Broccoli Raab:

• 1 pound of Pomegranates has 3.8 times more Copper and 1.2 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.8 times more Calcium, 7.1 times more Iron, 1.8 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 11 times more Sodium and 2.2 times more Zinc than Raw Pomegranates.
• Both Pomegranates and Broccoli Raab contain similar levels of Water per one pound.
• 1 pound of Pomegranates lack sufficient amounts of Calcium
• Both Raw Pomegranates as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pomegranates has 3.8 times more Energy, 6.6 times more Carbohydrate, 36 times more Sugars and 1.5 times more Fiber than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Omega 3 and 1.9 times more Protein than Raw Pomegranates.
• 1 pound of Pomegranates provide inadequate amounts of Omega 3
• 1 pound of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Pomegranates as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one pound.