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

Macros Ratio

	Protein	Fat	Carbs
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%
Pomegranates	7%	11%	82%

Macro Nutrients

	Prunes, canned, heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Energy	16.4% 476kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.47% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	65.2% 85g	130g per day for Men 19-50 years
Sugars	NA	85.5% 62g	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	45.4% 17.2g	47.7% 18g	38g per day for Men 19-50 years
Protein	7.05% 3.95g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Prunes, canned, heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Vitamin A	20% 181μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.6% 3.93mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.07% 0.45mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.92mg	26% 0.34mg	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	0% 0μg	43% 172μg	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	14% 12.7mg	51.4% 46.3mg	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	NA	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	62% 74.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes, canned, heavy syrup pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	79.6% 0.72mg	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	23.2% 1.86mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	23.5% 0.54mg	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	17% 118mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.66% 321g	9.55% 353g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Pomegranates.
• While 1 lb of Raw Pomegranates contains 2 times more Vitamin B1, 3.8 times more Vitamin B5, more Vitamin B9 and 3.6 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B9
• 1 pound of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 1.4 times more Iron and 1.3 times more Magnesium than Pomegranates.
• While 1 lb of Raw Pomegranates contains 1.3 times more Copper, 1.4 times more Phosphorus and 1.8 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Pomegranates contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids lack sufficient amounts of Zinc
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Pomegranates lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids has 1.3 times more Energy and 1.5 times more Carbohydrate than Pomegranates.
• While 1 lb of Raw Pomegranates contains 1.9 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• Both Prunes, canned, heavy syrup pack, solids and liquids and Pomegranates offer comparable quantities of Fiber per one pound.
• 1 pound of Prunes, canned, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Prunes, canned, heavy syrup pack, solids and liquids as well as Raw Pomegranates provide inadequate amounts of Omega 6 in one pound.