Comparing Nutrients in 1 pound Pomegranates VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Pomegranates	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	13% 376kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.14% 0.045g	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	0.69% 0.12g	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	98% 127g	130g per day for Men 19-50 years
Sugars	85.5% 62g	156% 113g	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	37% 14g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	7.78% 4.35g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.57% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	20.5% 3.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	9.7% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	76% 0.99mg	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	0% 0μg	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	14.6% 13mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	99% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	79.6% 0.72mg	62% 0.56mg	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	23.2% 1.86mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	26% 0.59mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	43% 1456mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	9.55% 353g	8.55% 316g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Plums, dried (prunes), stewed, without added sugar per 1 lb

Compare the macro and micronutrient content in 1 lb of Pomegranates versus 1 lb of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pomegranates vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Pomegranates has 2.8 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B9, 3.5 times more Vitamin C and 3.2 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.6 times more Vitamin K than Raw Pomegranates.
• 1 pound of Pomegranates have insufficient amounts of Vitamin B3
• 1 pound of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pomegranates vs Plums, dried (prunes), stewed, without added sugar:

• 1 pound of Pomegranates has 1.3 times more Copper and 1.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 1.4 times more Iron, 1.5 times more Magnesium and 1.4 times more Potassium than Raw Pomegranates.
• Both Pomegranates and Plums, dried (prunes), stewed, without added sugar contain similar levels of Manganese and Phosphorus per one pound.
• 1 pound of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
• Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pomegranates has 1.3 times more Fiber and 1.7 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While 1 lb of Plums, dried (prunes), stewed, without added sugar contains 1.3 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Raw Pomegranates.
• 1 pound of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in one pound.