Comparing Nutrients in 300 calories Pomegranates VS Prunes

Weight per 300 calories

• Pomegranates: 361g
• Prunes: 88.5g

Raw Dehydrated Prunes have 4.1 times more energy per unit of mass than Raw Pomegranates, which is high in comparison to other foods. Pomegranates having average energy density.

Discover which food has more nutrients per 300 calories - Pomegranates or Prunes?

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Prunes	4%	2%	94%

Macro Nutrients

	Pomegranates	Prunes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.36% 4.23g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	60.6% 79g	130g per day for Men 19-50 years
Sugars	68% 49.4g	NA	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	38% 14.5g	NA	38g per day for Men 19-50 years
Protein	10.8% 6.04g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.65% 78μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.7% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.3% 1.36mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	50.7% 0.66mg	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	34.3% 137μg	0.44% 1.77μg	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	41% 37mg	0% 0mg	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	14.5% 2.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49.4% 59.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Prunes	Recommended Dietary Allowance
Calcium	3.6% 36mg	6.37% 63.7mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	60% 0.54mg	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	13.6% 1.1mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.4mg	13.5% 56.6mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	12% 0.28mg	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	18.6% 130mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	27.5% 936mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.72% 11mg	0.29% 4.42mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	6.03% 0.66mg	11mg per day for Men 19-50 years
Water	7.6% 282g	0.096% 3.54g	3700g per day for Men 19-50 years

Pomegranates VS Prunes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Pomegranates or Prunes?

Lets compare vitamin content per 300 calories of Pomegranates vs Prunes:

• 300 calories of Pomegranates have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.7 times more Vitamin B5, 77.6 times more Vitamin B9 and more Vitamin C than Prunes.
• While 300 kcal of Raw Dehydrated Prunes contain more Vitamin A, 2.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Pomegranates.
• 300 calories of Pomegranates have insufficient amounts of Vitamin A
• 300 calories of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Pomegranates as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Pomegranates vs Prunes:

• 300 calories of Pomegranates have 1.6 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Zinc and 79.6 times more Water than Prunes.
• While 300 kcal of Raw Dehydrated Prunes contain 1.8 times more Calcium, 2.9 times more Iron and 1.3 times more Magnesium than Raw Pomegranates.
• Both Pomegranates and Prunes contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Pomegranates lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Pomegranates have 1.8 times more Protein than Prunes.
• Both Pomegranates and Prunes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Prunes provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in 300 calories.