Comparing Nutrients in 500 calories Pomegranates VS Prunes

Weight per 500 calories

• Pomegranates: 602g
• Prunes: 148g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.27% 7.05g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	2.26% 0.72g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.7% 113g	101% 131g	130g per day for Men 19-50 years
Sugars	114% 82.3g	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	63.4% 24g	NA	38g per day for Men 19-50 years
Protein	18% 10g	9.75% 5.46g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.6% 0.4mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	84.5% 1.1mg	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	57.2% 229μg	0.74% 2.95μg	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	68.3% 61.4mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.3% 99μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Prunes	Recommended Dietary Allowance
Calcium	6.02% 60.2mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	100% 0.9mg	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	22.6% 1.8mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	22.5% 94mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	20% 0.46mg	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	31% 217mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	42% 1422mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	5.48% 3μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.49% 7.37mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	12.7% 469g	0.16% 5.9g	3700g per day for Men 19-50 years

Pomegranates VS Prunes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pomegranates or Prunes?

Lets compare vitamin content per 500 calories of Pomegranates vs Prunes:

• 500 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 500 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.
• 500 calories of Pomegranates have insufficient amounts of Vitamin A
• 500 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 500 calories.

Comparing minerals per 500 calories for Pomegranates vs Prunes:

• 500 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 500 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 500 calories.
• 500 calories of Pomegranates lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Pomegranates have 1.8 times more Protein than Prunes.
• Both Pomegranates and Prunes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Prunes provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in 500 calories.