Comparing Nutrients in 100 grams Pomegranates VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Pomegranates	7%	11%	82%
Tomatoes	17%	9%	74%

Macro Nutrients

	Pomegranates	Tomatoes	Recommended Dietary Allowance
Energy	2.86% 83kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	0.47% 0.08g	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	3% 3.9g	130g per day for Men 19-50 years
Sugars	19% 13.7g	3.63% 2.63g	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	1.9% 1.37g	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	3.16% 1.2g	38g per day for Men 19-50 years
Protein	3% 1.67g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Pomegranates	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.83% 0.29mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.7% 16.4μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pomegranates	Tomatoes	Recommended Dietary Allowance
Calcium	1% 10mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	3.38% 0.27mg	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	4.96% 0.11mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Pomegranates vs Tomatoes:

• Raw Pomegranates have 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 4.2 times more Vitamin B5, 2.5 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 2 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Pomegranates.
• Both Raw Pomegranates and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin E per 100 g.
• Both Raw Pomegranates as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Pomegranates vs Tomatoes:

• Raw Pomegranates have 2.7 times more Copper, 1.5 times more Phosphorus and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Pomegranates and Raw Ripe Red Tomatoes have similar amounts of Calcium, Iron, Magnesium, Manganese, Potassium and Water per 100 g.
• Both Raw Pomegranates as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Pomegranates have 4.6 times more Energy, 5.9 times more Fat, 4.8 times more Carbohydrate, 5.2 times more Sugars, 3.3 times more Fiber and 1.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Pomegranates as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.