Comparing Nutrients in 100 grams Pomegranates VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Pomegranates	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.86% 83kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.13% 0.022g	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	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.56% 2.58g	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	1.83% 1.33g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	10.5% 4g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	3% 1.67g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	5.4% 0.07mg	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	5% 20μg	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	78% 70mg	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	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.9μg	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	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	5.17% 0.12mg	2.96% 0.068mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Pomegranates VS Tomato Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Pomegranates versus 100 g of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pomegranates vs Tomato Juice with Salt:

• 100 grams of Pomegranates have 1.9 times more Vitamin B9, 1.9 times more Vitamin E and 7.1 times more Vitamin K than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3 and 6.9 times more Vitamin C than Raw Pomegranates.
• Both Pomegranates and Tomato Juice with Salt provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Pomegranates have insufficient amounts of Vitamin A and Vitamin B3
• 100 grams of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Raw Pomegranates as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pomegranates vs Tomato Juice with Salt:

• 100 grams of Pomegranates have 3.8 times more Copper, 1.8 times more Manganese, 1.9 times more Phosphorus and 3.2 times more Zinc than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 1.3 times more Iron and 84.3 times more Sodium than Raw Pomegranates.
• Both Pomegranates and Tomato Juice with Salt contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Zinc
• Both Raw Pomegranates as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pomegranates have 4.9 times more Energy, 5.3 times more Carbohydrate, 5.3 times more Sugars, 10 times more Fiber and 2 times more Protein than Tomato Juice with Salt.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Pomegranates as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.