Comparing Nutrients in 7 ounces Pomegranates VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Dried Plums	3%	1%	96%

Macro Nutrients

	Pomegranates	Dried Plums	Recommended Dietary Allowance
Energy	5.68% 165kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.51% 0.087g	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	98% 127g	130g per day for Men 19-50 years
Sugars	37.4% 27g	104% 75.7g	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	34% 24.6g	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	% 50.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	21% 7.94g	37% 14g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	23.3% 3.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	31.3% 0.41mg	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	2% 7.94μg	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	1.32% 1.2mg	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	7.94% 1.2mg	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Dried Plums	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	25.8% 0.59mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.18% 155g	1.66% 61.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Dried Plums per 7 oz

Compare the macro and micronutrient content in 7 oz of Pomegranates versus 7 oz of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pomegranates vs Dried Plums:

• 7 ounces of Pomegranates have 1.3 times more Vitamin B1, 9.5 times more Vitamin B9, 17 times more Vitamin C and 1.4 times more Vitamin E than Dried Plums.
• While 7 oz of Raw Dried Plums contain more Vitamin A, 3.5 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.6 times more Vitamin K than Raw Pomegranates.
• Both Pomegranates and Dried Plums provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 7 ounces of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Pomegranates as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Dried Plums:

• 7 ounces of Pomegranates have 2.5 times more Water than Dried Plums.
• While 7 oz of Raw Dried Plums contain 4.3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Raw Pomegranates.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium
• Both Raw Pomegranates as well as Raw Dried Plums lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dried Plums contain 2.9 times more Energy, 3.4 times more Carbohydrate, 2.8 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Dried Plums

What are the health benefits of Pomegranates compared to Dried Plums?

Pomegranates are rich in antioxidants, vitamin C, and fiber, which can help support heart health, reduce inflammation, and improve digestion. Dried plums, also known as prunes, are high in fiber, potassium, and vitamin K, which can aid in digestion, bone health, and blood pressure regulation. Both fruits offer unique health benefits and can be incorporated into a balanced vegan diet for overall wellness.

Can I lose weight easier by eating more Pomegranates or Dried Plums?

Both pomegranates and dried plums can be part of a healthy weight loss diet due to their high fiber content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to focus on overall balanced nutrition and portion control rather than relying on specific foods for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can support your weight loss goals.

Should I eat more Pomegranates or more Dried Plums to gain more muscles while training consistently?

Both pomegranates and dried plums can be beneficial for muscle gain due to their high antioxidant content and potential anti-inflammatory properties. However, pomegranates are particularly rich in nitrates, which may help improve exercise performance and muscle recovery. Therefore, incorporating more pomegranates into your diet may be more beneficial for muscle gain while training consistently.

What is the environmental impact of producing Pomegranates compared to Dried Plums?

Pomegranates have a higher environmental impact compared to dried plums due to the water and land resources required for their cultivation. Pomegranates are typically grown in regions that require more water and are more susceptible to drought, whereas dried plums (prunes) can be grown in a wider range of climates with less water and land usage. Choosing dried plums over pomegranates can help reduce water usage and environmental impact.