Nutrients in 300 calories of Pomegranates

Raw Pomegranates (Punica granatum).

Weight per 300 Calories

Pomegranates

361g

Raw Pomegranates has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

11%

82%

300 kcal ▼

Macro Nutrients

Pomegranates

Energy300 kcal

10.3%

Raw Pomegranates have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat4.23 g

4.36%

Raw Pomegranates have 4.2289156626506 g of Fat per 300 calories, which is 4.36% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.43 g

1.36%

Raw Pomegranates have 0.43373493975904 g of Saturated Fat per 300 calories, which is 1.36% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30 g

Raw Pomegranates have 0 g of Omega 3 per 300 calories, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.68%

Raw Pomegranates have 0.2855421686747 g of Omega 6 per 300 calories, which is 1.68% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pomegranates have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate67.6 g

52%

Raw Pomegranates have 67.590361445783 g of Carbohydrate per 300 calories, which is 52% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars49.4 g

68%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Pomegranates have 49.409638554217 g of Sugars per 300 calories, which is 68% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14.5 g

38%

Raw Pomegranates have 14.457831325301 g of Fiber per 300 calories, which is 38% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein6.04 g

10.8%

Raw Pomegranates have 6.0361445783133 g of Protein per 300 calories, which is 10.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Pomegranates

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Pomegranates have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Raw Pomegranates have 0.2421686746988 mg of Vitamin B1 per 300 calories, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.19 mg

14.7%

Riboflavin

Raw Pomegranates have 0.19156626506024 mg of Vitamin B2 per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.06 mg

6.6%

Niacin, nicotinic acid, niacinamide

Raw Pomegranates have 1.0590361445783 mg of Vitamin B3 per 300 calories, which is 6.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.36 mg

27.3%

Pantothenic acid

Raw Pomegranates have 1.3626506024096 mg of Vitamin B5 per 300 calories, which is 27.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.27 mg

21%

Pyridoxine

Raw Pomegranates have 0.2710843373494 mg of Vitamin B6 per 300 calories, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9137 μg

34.3%

Folates and Folic Acid

Raw Pomegranates have 137.34939759036 μg of Vitamin B9 per 300 calories, which is 34.3% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Pomegranates have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C37 mg

41%

Ascorbic acid

Raw Pomegranates have 36.867469879518 mg of Vitamin C per 300 calories, which is 41% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Pomegranates have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E2.17 mg

14.5%

Tocopherols and Tocotrienols

Raw Pomegranates have 2.1686746987952 mg of Vitamin E per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K59.3 μg

49.4%

Phytomenadione or phylloquinone

Raw Pomegranates have 59.277108433735 μg of Vitamin K per 300 calories, which is 49.4% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates

Calcium36 mg

3.6%

Raw Pomegranates have 36.144578313253 mg of Calcium per 300 calories, which is 3.6% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.57 mg

63.5%

Raw Pomegranates have 0.5710843373494 mg of Copper per 300 calories, which is 63.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron1.1 mg

13.6%

Raw Pomegranates have 1.0843373493976 mg of Iron per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium43.4 mg

10.3%

Raw Pomegranates have 43.373493975904 mg of Magnesium per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.43 mg

18.7%

Raw Pomegranates have 0.43012048192771 mg of Manganese per 300 calories, which is 18.7% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus130 mg

18.6%

Raw Pomegranates have 130.12048192771 mg of Phosphorus per 300 calories, which is 18.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium853 mg

25%

Raw Pomegranates have 853.01204819277 mg of Potassium per 300 calories, which is 25% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.8 μg

3.3%

Raw Pomegranates have 1.8072289156627 μg of Selenium per 300 calories, which is 3.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11 mg

0.72%

Raw Pomegranates have 10.843373493976 mg of Sodium per 300 calories, which is 0.72% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.27 mg

11.5%

Raw Pomegranates have 1.2650602409639 mg of Zinc per 300 calories, which is 11.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water282 g

7.6%

Raw Pomegranates have 281.67469879518 g of Water per 300 calories, which is 7.6% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Pomegranates:

300 calories of Pomegranates is an excellent source of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K.
It has a good amount of Vitamin B2 and Vitamin E.
It also has some Vitamin B3.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Pomegranates:

300 calories of Pomegranates is an excellent source of Copper and Potassium.
It has a good amount of Iron, Magnesium, Manganese, Phosphorus and Zinc.
It also has some Calcium and Selenium.
The product has trace amounts of Sodium.

Macronutrients in 300 calories of Raw Pomegranates:

300 calories of Pomegranates is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
It also has some Fat.
While 300 calories of product has trace amounts of Saturated Fat and Omega 6, it has no Omega 3.

Compare Raw Pomegranates with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Pomegranates

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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