Comparing Nutrients in 7 ounces Pomegranates VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Pomegranates	Tomato Powder	Recommended Dietary Allowance
Energy	5.68% 165kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	2% 0.34g	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	114% 148g	130g per day for Men 19-50 years
Sugars	37.4% 27g	120% 87g	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	86% 32.7g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	69.8% 0.91mg	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	59.5% 238μg	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	257% 232mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Tomato Powder	Recommended Dietary Allowance
Calcium	2% 20mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	274% 2.46mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	168% 3.87mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.18% 155g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Tomato Powder per 7 oz

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

Lets compare vitamin content per 7 ounces of Pomegranates vs Tomato Powder:

• 7 oz of Tomato Powder contain more Vitamin A, 13.6 times more Vitamin B1, 14.4 times more Vitamin B2, 31.2 times more Vitamin B3, 10 times more Vitamin B5, 6.1 times more Vitamin B6, 3.2 times more Vitamin B9, 11.4 times more Vitamin C, 20.4 times more Vitamin E and 3 times more Vitamin K than Raw Pomegranates.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pomegranates as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Tomato Powder:

• 7 ounces of Pomegranates have 25.5 times more Water than Tomato Powder.
• While 7 oz of Tomato Powder contain 16.6 times more Calcium, 7.9 times more Copper, 15.2 times more Iron, 14.8 times more Magnesium, 16.4 times more Manganese, 8.2 times more Phosphorus, 8.2 times more Potassium, 10.6 times more Selenium, 44.7 times more Sodium and 4.9 times more Zinc than Raw Pomegranates.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Tomato Powder contain 3.6 times more Energy, 4 times more Carbohydrate, 3.2 times more Sugars, 4.1 times more Fiber and 7.7 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.