Comparing Nutrients in 100 grams Pomegranates VS Plums, canned, purple, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Plums, canned, purple, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Pomegranates	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	2.86% 83kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.12% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	20.2% 26.3g	130g per day for Men 19-50 years
Sugars	19% 13.7g	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	10.5% 4g	2.63% 1g	38g per day for Men 19-50 years
Protein	3% 1.67g	0.64% 0.36g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.44% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	2.08% 0.027mg	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	9.5% 38μg	0.75% 3μg	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	11.3% 10mg	0.44% 0.4mg	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	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Plums, canned, purple, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	1% 10mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	4% 0.036mg	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	3.75% 0.3mg	10.3% 0.82mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	1.35% 0.031mg	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	5.14% 36mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	2.6% 89mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Plums, canned, purple, extra heavy syrup pack, solids and liquids per 100 g

Compare the macro and micronutrient content in 100 g of Pomegranates versus 100 g of Plums, canned, purple, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pomegranates vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• 100 grams of Pomegranates have 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 5.2 times more Vitamin B5, 2.8 times more Vitamin B6, 12.7 times more Vitamin B9 and 25.5 times more Vitamin C than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• 100 grams of Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Pomegranates as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pomegranates vs Plums, canned, purple, extra heavy syrup pack, solids and liquids:

• 100 grams of Pomegranates have 4.4 times more Copper, 2.4 times more Magnesium, 3.8 times more Manganese, 3 times more Phosphorus, 2.7 times more Potassium and 5 times more Zinc than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 100 g of Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 2.7 times more Iron than Raw Pomegranates.
• 100 grams of Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Magnesium, Manganese, Phosphorus and Zinc
• Both Raw Pomegranates as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pomegranates have 4 times more Fiber and 4.6 times more Protein than Plums, canned, purple, extra heavy syrup pack, solids and liquids.
• While 100 g of Plums, canned, purple, extra heavy syrup pack, solids and liquids contain 1.4 times more Carbohydrate than Raw Pomegranates.
• Both Pomegranates and Plums, canned, purple, extra heavy syrup pack, solids and liquids offer comparable quantities of Energy per 100 grams.
• 100 grams of Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Plums, canned, purple, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 in 100 grams.