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

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Plums, canned, purple, heavy syrup pack, solids and liquids	2%	1%	97%

Macro Nutrients

	Pomegranates	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	5.68% 165kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.05% 0.016g	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	0.92% 0.16g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	35.5% 46g	130g per day for Men 19-50 years
Sugars	37.4% 27g	61% 44.3g	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	21% 7.94g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	1.28% 0.71g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	4.12% 0.054mg	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	19% 75.4μg	1.5% 5.95μg	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	22.5% 20.2mg	0.88% 0.79mg	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	7.94% 1.2mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Plums, canned, purple, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	8.16% 0.073mg	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	7.44% 0.6mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	2.67% 0.062mg	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	10.2% 71.4mg	3.7% 25.8mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	5.3% 181mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.08% 151g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Pomegranates have 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9, 25.5 times more Vitamin C, 3.3 times more Vitamin E and 3.8 times more Vitamin K than Plums, canned, purple, heavy syrup pack, solids and liquids.
• 7 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Pomegranates as well as Plums, canned, purple, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Pomegranates have 4.3 times more Copper, 2.4 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 2.6 times more Potassium and 5 times more Zinc than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, heavy syrup pack, solids and liquids contain 2.8 times more Iron than Raw Pomegranates.
• Both Pomegranates and Plums, canned, purple, heavy syrup pack, solids and liquids contain similar levels of Water per seven ounces.
• 7 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Pomegranates as well as Plums, canned, purple, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 4.4 times more Fiber and 4.6 times more Protein than Plums, canned, purple, heavy syrup pack, solids and liquids.
• While 7 oz of Plums, canned, purple, heavy syrup pack, solids and liquids contain 1.6 times more Sugars than Raw Pomegranates.
• Both Pomegranates and Plums, canned, purple, heavy syrup pack, solids and liquids offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Plums, canned, purple, heavy syrup pack, solids and liquids provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.