Comparing Nutrients in 7 ounces Pomegranates VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Pomegranates	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	5.68% 165kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.86% 0.15g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	37.4% 27g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	21% 7.94g	5.22% 2g	38g per day for Men 19-50 years
Protein	5.9% 3.3g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.63% 0.58mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.5μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.18% 155g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pomegranates vs Stewed Canned Tomatoes:

• Raw Pomegranates have 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 3.3 times more Vitamin B5, 4.4 times more Vitamin B6, 7.6 times more Vitamin B9, 1.3 times more Vitamin C and 6.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.4 times more Vitamin B3 and 1.4 times more Vitamin E than Raw Pomegranates.
• Both Raw Pomegranates as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Pomegranates vs Stewed Canned Tomatoes:

• Raw Pomegranates have 1.4 times more Copper, 2 times more Manganese, 1.8 times more Phosphorus and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.4 times more Calcium, 4.4 times more Iron and 73.7 times more Sodium than Raw Pomegranates.
• Both Raw Pomegranates and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Potassium, Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Pomegranates have 3.2 times more Energy, 6.2 times more Fat, 3 times more Carbohydrate, 3.9 times more Sugars, 4 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Raw Pomegranates as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.