Comparing Nutrients in 7 ounces Pomegranates VS Prunes

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Prunes	4%	2%	94%

Macro Nutrients

	Pomegranates	Prunes	Recommended Dietary Allowance
Energy	5.68% 165kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.37% 0.12g	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	1.86% 0.32g	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	136% 177g	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	NA	38g per day for Men 19-50 years
Protein	5.9% 3.3g	13% 7.34g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Prunes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.4% 175μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	114% 1.48mg	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	0.99% 3.97μg	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% 0mg	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	Recommended Dietary Allowance
Calcium	2% 20mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	135% 1.2mg	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	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	27% 0.62mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	61.8% 2100mg	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	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Prunes per 7 oz

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

Lets compare vitamin content per 7 ounces of Pomegranates vs Prunes:

• 7 ounces of Pomegranates have 19 times more Vitamin B9 and more Vitamin C than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain more Vitamin A, 1.8 times more Vitamin B1, 3.1 times more Vitamin B2, 10.2 times more Vitamin B3 and 9.9 times more Vitamin B6 than Raw Pomegranates.
• Both Pomegranates and Prunes 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 Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Pomegranates as well as Raw Dehydrated Prunes have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Prunes:

• 7 ounces of Pomegranates have 19.5 times more Water than Prunes.
• While 7 oz of Raw Dehydrated Prunes contain 7.2 times more Calcium, 3.9 times more Copper, 11.7 times more Iron, 5.3 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 4.5 times more Potassium and 2.1 times more Zinc than Raw Pomegranates.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Dehydrated Prunes contain 4.1 times more Energy, 4.8 times more Carbohydrate and 2.2 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Dehydrated Prunes provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Pomegranates VS Prunes

What are the health benefits of Pomegranates compared to Prunes?

Pomegranates are rich in antioxidants, vitamin C, and fiber, which can help improve heart health, reduce inflammation, and support digestion. Prunes, on the other hand, are high in fiber and sorbitol, which can aid in digestion and promote regular bowel movements. Both fruits offer unique health benefits, so incorporating a variety of fruits into your diet is ideal for overall health.

Can I lose weight easier by eating more Pomegranates or Prunes?

Both pomegranates and prunes can be beneficial for weight loss due to their high fiber content and low calorie density. However, prunes are higher in calories and natural sugars compared to pomegranates. Therefore, if weight loss is your goal, incorporating more pomegranates into your diet may be a better option. Remember, weight loss is ultimately achieved by creating a calorie deficit through a balanced diet and regular physical activity.

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

Both pomegranates and prunes can be beneficial for muscle gain due to their nutrient content. Pomegranates are rich in antioxidants and vitamin C, which can help with muscle recovery and overall health. Prunes are high in fiber and potassium, which can support muscle function and hydration. Incorporating a variety of fruits and vegetables into your diet, including both pomegranates and prunes, can help support muscle growth and overall fitness goals.

What is the environmental impact of producing Pomegranates compared to Prunes?

Pomegranates have a higher environmental impact compared to prunes due to their water-intensive cultivation process. Pomegranates require more water to grow, leading to increased water usage and potential strain on local water resources. Prunes, on the other hand, are dried plums that generally require less water to produce. Opting for prunes over pomegranates can help reduce water usage and minimize environmental impact.