Comparing Nutrients in 1 pound Pomegranates VS Plums, canned, purple, heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Pomegranates	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	13% 376kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.59% 0.1g	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	81% 105g	130g per day for Men 19-50 years
Sugars	85.5% 62g	140% 101g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	8.25% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	6.53% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.42% 0.12mg	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	3.4% 13.6μg	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	2% 1.8mg	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	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	18.6% 0.17mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	6.1% 0.14mg	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	8.42% 59mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	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	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Plums, canned, purple, heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Pomegranates versus 1 lb of Plums, canned, purple, heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pomegranates vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 1 pound of Pomegranates has 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9, 25.5 times more Vitamin C, 3.3 times more Vitamin E and 3.8 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Pomegranates as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pomegranates vs Plums, canned, purple, heavy syrup pack, solids and liquids:

• 1 pound of Pomegranates has 4.3 times more Copper, 2.4 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 1 lb of Plums, canned, purple, heavy syrup pack, solids and liquids contains 2.8 times more Iron than Raw Pomegranates.
• Both Pomegranates and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Water per one pound.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Pomegranates as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pomegranates has 4.4 times more Fiber and 4.6 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 1 lb of Plums, canned, purple, heavy syrup pack, solids and liquids contains 1.6 times more Sugars than Raw Pomegranates.
• Both Pomegranates and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in one pound.