Comparing Nutrients in 1 pound Pomegranates VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Pomegranates	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	13% 376kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	5.47% 5.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.4% 0.023g	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	12.3% 16g	130g per day for Men 19-50 years
Sugars	85.5% 62g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47.7% 18g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	24.4% 0.32mg	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	22.7% 91μg	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	353% 318mg	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	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	62% 74.4μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.54% 45.4mg	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	0.78% 31.3μg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	13.4% 0.31mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	29% 984mg	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	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.55% 353g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Pomegranates versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pomegranates vs Tomato Juice with Salt:

• 1 pound of Pomegranates has 1.9 times more Vitamin B9, 1.9 times more Vitamin E and 7.1 times more Vitamin K than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.9 times more Vitamin C than Raw Pomegranates.
• Both Pomegranates and Tomato Juice with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Raw Pomegranates as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pomegranates vs Tomato Juice with Salt:

• 1 pound of Pomegranates has 3.8 times more Copper, 1.8 times more Manganese, 1.9 times more Phosphorus and 3.2 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.3 times more Iron and 84.3 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Tomato Juice with Salt contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Raw Pomegranates as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pomegranates has 4.9 times more Energy, 5.3 times more Carbohydrate, 5.3 times more Sugars, 10 times more Fiber and 2 times more Protein than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Pomegranates as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.