Comparing Nutrients in 7 ounces Prunes VS Pomegranates

Macros Ratio

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

Macro Nutrients

	Prunes	Pomegranates	Recommended Dietary Allowance
Energy	23% 673kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	13% 7.34g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Prunes	Pomegranates	Recommended Dietary Allowance
Vitamin A	19.4% 175μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.48mg	11.4% 0.15mg	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	0.99% 3.97μg	19% 75.4μg	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	0% 0mg	22.5% 20.2mg	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	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prunes	Pomegranates	Recommended Dietary Allowance
Calcium	14.3% 143mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	35% 0.31mg	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	87.3% 7mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	10.3% 0.24mg	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	31.8% 222mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	61.8% 2100mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	4.18% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Prunes VS Pomegranates per 7 oz

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

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

• 7 ounces of Prunes have 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 Pomegranates.
• While 7 oz of Raw Pomegranates contain 19 times more Vitamin B9 and more Vitamin C than Raw Dehydrated Prunes.
• Both Prunes and Pomegranates provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Prunes have insufficient amounts of Vitamin B9 and Vitamin C
• 7 ounces of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Dehydrated Prunes as well as Raw Pomegranates have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Prunes vs Pomegranates:

• 7 ounces of Prunes have 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 Pomegranates.
• While 7 oz of Raw Pomegranates contain 19.5 times more Water than Raw Dehydrated Prunes.
• 7 ounces of Pomegranates lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

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