Comparing Nutrients in 7 ounces Plums, canned, purple, juice pack, solids and liquids VS Pomegranates

Macros Ratio

	Protein	Fat	Carbs
Plums, canned, purple, juice pack, solids and liquids	3%	0%	97%
Pomegranates	7%	11%	82%

Macro Nutrients

	Plums, canned, purple, juice pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	28.5% 37g	130g per day for Men 19-50 years
Sugars	39% 28.2g	37.4% 27g	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	4.7% 1.8g	21% 7.94g	38g per day for Men 19-50 years
Protein	1.8% 1g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Plums, canned, purple, juice pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Vitamin A	11% 99μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.046mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.87% 0.94mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.86% 0.14mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	11.4% 0.15mg	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	1.5% 5.95μg	19% 75.4μg	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	6.17% 5.56mg	22.5% 20.2mg	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	2.4% 0.36mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.1% 8.53μg	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plums, canned, purple, juice pack, solids and liquids	Pomegranates	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	35% 0.31mg	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	8.43% 0.67mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.85% 0.065mg	10.3% 0.24mg	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	4.25% 29.8mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.5% 167g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Plums, canned, purple, juice pack, solids and liquids VS Pomegranates per 7 oz

Compare the macro and micronutrient content in 7 oz of Plums, canned, purple, juice pack, solids and liquids versus 7 oz of Pomegranates to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plums, canned, purple, juice pack, solids and liquids vs Pomegranates:

• 7 ounces of Plums, canned, purple, juice pack, solids and liquids have more Vitamin A and 1.6 times more Vitamin B3 than Pomegranates.
• While 7 oz of Raw Pomegranates contain 2.9 times more Vitamin B1, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9, 3.6 times more Vitamin C, 3.3 times more Vitamin E and 3.8 times more Vitamin K than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Pomegranates provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Plums, canned, purple, juice pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin E
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plums, canned, purple, juice pack, solids and liquids vs Pomegranates:

• 7 oz of Raw Pomegranates contain 2.9 times more Copper, 1.5 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Pomegranates contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Plums, canned, purple, juice pack, solids and liquids lack sufficient amounts of Magnesium, Manganese and Zinc
• Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Pomegranates lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pomegranates contain 1.4 times more Energy, 4.4 times more Fiber and 3.3 times more Protein than Plums, canned, purple, juice pack, solids and liquids.
• Both Plums, canned, purple, juice pack, solids and liquids and Pomegranates offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Plums, canned, purple, juice pack, solids and liquids provide inadequate amounts of Protein
• Both Plums, canned, purple, juice pack, solids and liquids as well as Raw Pomegranates provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.