Comparing Nutrients in 1 pound Pomegranates VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Pomegranates	Dried Beechnuts	Recommended Dietary Allowance
Energy	13% 376kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	81% 26g	32g per day for Men 19-50 years
Omega 3	0% 0g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	491% 83.4g	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	117% 152g	130g per day for Men 19-50 years
Sugars	85.5% 62g	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	47.7% 18g	NA	38g per day for Men 19-50 years
Protein	13.5% 7.57g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	338% 3.04mg	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	17% 1.36mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.55% 353g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Dried Beechnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Pomegranates vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains 4.5 times more Vitamin B1, 7 times more Vitamin B2, 3 times more Vitamin B3, 2.5 times more Vitamin B5, 9.1 times more Vitamin B6, 3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Pomegranates.
• 1 pound of Pomegranates have insufficient amounts of Vitamin B3
• Both Raw Pomegranates as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pomegranates vs Dried Beechnuts:

• 1 pound of Pomegranates has more Magnesium, more Phosphorus and 11.8 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.2 times more Copper, 8.2 times more Iron, 11.3 times more Manganese, 4.3 times more Potassium and 12.7 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Dried Beechnuts contain similar levels of Zinc per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Pomegranates as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 6.9 times more Energy, 42.7 times more Fat, 47.7 times more Saturated Fat, more Omega 3, 232.8 times more Omega 6, 1.8 times more Carbohydrate and 3.7 times more Protein than Raw Pomegranates.
• 1 pound of Pomegranates provide inadequate amounts of Omega 3 and Omega 6