Comparing Nutrients in 1 pound Pomegranates VS Oranges

Macros Ratio

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

Macro Nutrients

	Pomegranates	Oranges	Recommended Dietary Allowance
Energy	13% 376kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.48% 0.082g	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	41% 53.3g	130g per day for Men 19-50 years
Sugars	85.5% 62g	58.5% 42.4g	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	28.6% 11g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	21% 0.27mg	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	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Oranges	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9.55% 353g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Pomegranates have 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, 3.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 1.3 times more Vitamin B1 and 5.2 times more Vitamin C than Raw Pomegranates.
• Both Raw Pomegranates and Raw Oranges have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Pomegranates as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pomegranates vs Oranges:

• Raw Pomegranates have 3.5 times more Copper, 3 times more Iron, 4.8 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium and 5 times more Zinc than Raw Oranges.
• While Raw Oranges contain 4 times more Calcium than Raw Pomegranates.
• Both Raw Pomegranates and Raw Oranges have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Pomegranates as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Pomegranates have 1.8 times more Energy, 9.8 times more Fat, 1.6 times more Carbohydrate, 1.5 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Raw Oranges.
• Both Raw Pomegranates as well as Raw Oranges have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.