Comparing Nutrients in 7 ounces Pomegranates VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Pomegranates	Tomato Paste	Recommended Dietary Allowance
Energy	5.68% 165kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.62% 0.2g	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	1.77% 0.3g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	37.4% 27g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	21% 7.94g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Tomato Paste	Recommended Dietary Allowance
Calcium	2% 20mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	59% 2012mg	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	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.18% 155g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Tomato Paste per 7 oz

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

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

• 7 ounces of Pomegranates have 2.7 times more Vitamin B5, 3.2 times more Vitamin B9 and 1.4 times more Vitamin K than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 2.9 times more Vitamin B2, 10.5 times more Vitamin B3, 2.9 times more Vitamin B6, 2.1 times more Vitamin C and 7.2 times more Vitamin E than Raw Pomegranates.
• Both Pomegranates and Tomato Paste provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Pomegranates as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pomegranates vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 3.6 times more Calcium, 2.3 times more Copper, 9.9 times more Iron, 3.5 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus, 4.3 times more Potassium, 10.6 times more Selenium, 19.7 times more Sodium and 1.8 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 Canned Tomato Paste contain 2.6 times more Protein than Raw Pomegranates.
• Both Pomegranates and Tomato Paste offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per seven ounces.
• Both Raw Pomegranates as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.