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

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Prunes, canned, heavy syrup pack, solids and liquids	3%	2%	95%

Macro Nutrients

	Pomegranates	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	5.68% 165kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.099% 0.032g	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	0.5% 0.085g	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	42.4% 55g	130g per day for Men 19-50 years
Sugars	37.4% 27g	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	21% 7.94g	20% 7.54g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	3.1% 1.73g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	3.97% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	31% 0.4mg	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	0% 0μg	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	6.17% 5.56mg	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	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	Prunes, canned, heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	26% 0.23mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	8.46% 0.19mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	13% 448mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.18% 155g	3.8% 140g	3700g per day for Men 19-50 years

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

• Raw Pomegranates have 2 times more Vitamin B1, 3.8 times more Vitamin B5, more Vitamin B9 and 3.6 times more Vitamin C than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain more Vitamin A, 2.3 times more Vitamin B2, 3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Pomegranates.
• Both Raw Pomegranates as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Pomegranates have 1.3 times more Copper, 1.2 times more Manganese, 1.4 times more Phosphorus and 1.8 times more Zinc than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 1.7 times more Calcium and 1.4 times more Iron than Raw Pomegranates.
• Both Raw Pomegranates and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pomegranates have 5.9 times more Fat and 1.9 times more Protein than Prunes, canned, heavy syrup pack, solids and liquids.
• While Prunes, canned, heavy syrup pack, solids and liquids contain 1.3 times more Energy and 1.5 times more Carbohydrate than Raw Pomegranates.
• Both Raw Pomegranates and Prunes, canned, heavy syrup pack, solids and liquids have similar amounts of Fiber per 7 oz.
• Both Raw Pomegranates as well as Prunes, canned, heavy syrup pack, solids and liquids have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.