Comparing Nutrients in 100 grams Pomegranates VS Dried Plums

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Dried Plums	3%	1%	96%

Macro Nutrients

	Pomegranates	Dried Plums	Recommended Dietary Allowance
Energy	2.86% 83kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.26% 0.044g	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	49% 64g	130g per day for Men 19-50 years
Sugars	19% 13.7g	52.6% 38g	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	17% 12.4g	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	% 25.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.15g	g per day for Men 19-50 years
Fiber	10.5% 4g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	3% 1.67g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Dried Plums	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.33% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	8.44% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	15.8% 0.21mg	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	1% 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	11.3% 10mg	0.67% 0.6mg	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	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	49.6% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Dried Plums	Recommended Dietary Allowance
Calcium	1% 10mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	31.2% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	13% 0.3mg	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	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.1% 78g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Dried Plums per 100 g

Compare the macro and micronutrient content in 100 g of Pomegranates versus 100 g of Dried Plums to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pomegranates vs Dried Plums:

• 100 grams of Pomegranates have 1.3 times more Vitamin B1, 9.5 times more Vitamin B9, 17 times more Vitamin C and 1.4 times more Vitamin E than Dried Plums.
• While 100 g of Raw Dried Plums contain more Vitamin A, 3.5 times more Vitamin B2, 6.4 times more Vitamin B3, 2.7 times more Vitamin B6 and 3.6 times more Vitamin K than Raw Pomegranates.
• Both Pomegranates and Dried Plums provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 100 grams of Dried Plums have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Pomegranates as well as Raw Dried Plums have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pomegranates vs Dried Plums:

• 100 grams of Pomegranates have 2.5 times more Water than Dried Plums.
• While 100 g of Raw Dried Plums contain 4.3 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 3.4 times more Magnesium, 2.5 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Potassium and 1.3 times more Zinc than Raw Pomegranates.
• 100 grams of Pomegranates lack sufficient amounts of Calcium
• Both Raw Pomegranates as well as Raw Dried Plums lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Dried Plums contain 2.9 times more Energy, 3.4 times more Carbohydrate, 2.8 times more Sugars, 1.8 times more Fiber and 1.3 times more Protein than Raw Pomegranates.
• Both Raw Pomegranates as well as Raw Dried Plums provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.