Comparing Nutrients in 100 grams Pomegranates VS Plums, dried (prunes), stewed, without added sugar

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Plums, dried (prunes), stewed, without added sugar	3%	1%	96%

Macro Nutrients

	Pomegranates	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Energy	2.86% 83kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.15% 0.026g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	19% 13.7g	34.5% 25g	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	8.16% 3.1g	38g per day for Men 19-50 years
Protein	3% 1.67g	1.7% 0.96g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	16.8% 0.22mg	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% 0μg	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	3.22% 2.9mg	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	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	21.8% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Plums, dried (prunes), stewed, without added sugar	Recommended Dietary Allowance
Calcium	1% 10mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	13.7% 0.12mg	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	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	5.7% 0.13mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	2.1% 78g	1.9% 69.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Plums, dried (prunes), stewed, without added sugar per 100 g

Compare the macro and micronutrient content in 100 g of Pomegranates versus 100 g of Plums, dried (prunes), stewed, without added sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pomegranates vs Plums, dried (prunes), stewed, without added sugar:

• 100 grams of Pomegranates have 2.8 times more Vitamin B1, 3.5 times more Vitamin B5, more Vitamin B9, 3.5 times more Vitamin C and 3.2 times more Vitamin E than Plums, dried (prunes), stewed, without added sugar.
• While 100 g of Plums, dried (prunes), stewed, without added sugar contain 1.9 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B6 and 1.6 times more Vitamin K than Raw Pomegranates.
• 100 grams of Pomegranates have insufficient amounts of Vitamin B3
• 100 grams of Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin B9 and Vitamin E
• Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pomegranates vs Plums, dried (prunes), stewed, without added sugar:

• 100 grams of Pomegranates have 1.3 times more Copper and 1.8 times more Zinc than Plums, dried (prunes), stewed, without added sugar.
• While 100 g of Plums, dried (prunes), stewed, without added sugar contain 1.4 times more Iron, 1.5 times more Magnesium and 1.4 times more Potassium than Raw Pomegranates.
• Both Pomegranates and Plums, dried (prunes), stewed, without added sugar contain similar levels of Manganese and Phosphorus per 100 grams.
• 100 grams of Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Zinc
• Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pomegranates have 1.3 times more Fiber and 1.7 times more Protein than Plums, dried (prunes), stewed, without added sugar.
• While 100 g of Plums, dried (prunes), stewed, without added sugar contain 1.3 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Raw Pomegranates.
• 100 grams of Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Protein
• Both Raw Pomegranates as well as Plums, dried (prunes), stewed, without added sugar provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.