Comparing Nutrients in 5 ounces Pomegranates VS Prunes

Macros Ratio

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

Macro Nutrients

	Pomegranates	Prunes	Recommended Dietary Allowance
Energy	4.06% 118kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.07% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	97% 126g	130g per day for Men 19-50 years
Sugars	26.7% 19.4g	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	15% 5.67g	NA	38g per day for Men 19-50 years
Protein	4.23% 2.37g	9.37% 5.24g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	81.2% 1.06mg	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	13.5% 54μg	0.71% 2.83μg	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	16% 14.5mg	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	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.4% 23.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Prunes	Recommended Dietary Allowance
Calcium	1.4% 14mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	96% 0.87mg	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	5.3% 0.43mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	7.33% 0.17mg	19.2% 0.44mg	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	7.3% 51mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	9.84% 335mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	3% 110g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Prunes per 5 oz

Compare the macro and micronutrient content in 5 oz of Pomegranates versus 5 oz of Prunes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pomegranates vs Prunes:

• 5 ounces of Pomegranates have 19 times more Vitamin B9 and more Vitamin C than Prunes.
• While 5 oz of Raw Dehydrated Prunes contain more Vitamin A, 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 9.9 times more Vitamin B6 than Raw Pomegranates.
• Both Pomegranates and Prunes provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Pomegranates vs Prunes:

• 5 ounces of Pomegranates have 19.5 times more Water than Prunes.
• While 5 oz of Raw Dehydrated Prunes contain 7.2 times more Calcium, 3.9 times more Copper, 11.7 times more Iron, 5.3 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 4.5 times more Potassium and 2.1 times more Zinc than Raw Pomegranates.
• 5 ounces of Pomegranates lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dehydrated Prunes contain 4.1 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in five ounces.