Comparing Nutrients in 300 calories PomegranatesVS Oranges with Peel
Weight per 300 calories
Pomegranates
361g
Oranges with Peel
476g
Pomegranates have 1.3 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.
Discover which food has more nutrients per 300 calories - Pomegranates or Oranges with Peel ?
Pomegranates VS Oranges With Peel Nutrients Per 300 Kcal
Discover which food has more nutrients per 300 calories - Pomegranates or Oranges with Peel ?
Lets compare vitamin content per 300 calories of Pomegranates vs Oranges with Peel :
300 kcal of Raw Oranges with Peel contain more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B3, 1.6 times more Vitamin B6 and 9.2 times more Vitamin C than Raw Pomegranates.
Both Pomegranates and Oranges with Peel provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 calories.
300 calories of Pomegranates have insufficient amounts of Vitamin A
Both Raw Pomegranates as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.
Comparing minerals per 300 calories for Pomegranates vs Oranges with Peel :
300 calories of Pomegranates have 2.1 times more Copper, 1.2 times more Phosphorus and 2.4 times more Zinc than Oranges with Peel .
While 300 kcal of Raw Oranges with Peel contain 9.2 times more Calcium, 3.5 times more Iron, 1.5 times more Magnesium, 1.8 times more Selenium and 1.4 times more Water than Raw Pomegranates.
Both Pomegranates and Oranges with Peel contain similar levels of Potassium per 300 calories.
300 calories of Pomegranates lack sufficient amounts of Calcium and Selenium
300 calories of Oranges with Peel lack sufficient amounts of Zinc
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Oranges with Peel contain 1.5 times more Fiber than Raw Pomegranates.
Both Pomegranates and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
Both Raw Pomegranates as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.