Comparing Nutrients in 7 ounces Pomegranates VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Pomegranates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.68% 165kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	NA	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	40% 52g	130g per day for Men 19-50 years
Sugars	37.4% 27g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.5% 20.2mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	NA	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	NA	11mg per day for Men 19-50 years
Water	4.18% 155g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Pomegranates versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pomegranates vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Pomegranates have 6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Pomegranates vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.7 times more Iron, 1.9 times more Potassium and 99.3 times more Sodium than Raw Pomegranates.
• Both Raw Pomegranates as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pomegranates have 19.8 times more Sugars and 1.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Energy, 1.4 times more Carbohydrate and 1.3 times more Protein than Raw Pomegranates.