Nutrients in 7 ounces of Pomegranates

Raw Pomegranates (Punica granatum).

Macros Ratio

Protein Fat Carbs

11%

82%

7 oz ▼

Macro Nutrients

Pomegranates

Energy165 kcal

5.68%

Raw Pomegranates have 164.710595 kcal of Energy per 7 ounces, which is 5.68% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.32 g

2.4%

Raw Pomegranates have 2.32182405 g of Fat per 7 ounces, which is 2.4% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.24 g

0.74%

Raw Pomegranates have 0.2381358 g of Saturated Fat per 7 ounces, which is 0.74% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.92%

Raw Pomegranates have 0.156772735 g of Omega 6 per 7 ounces, which is 0.92% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Pomegranates have 0 mg of Cholesterol per 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate37 g

28.5%

Raw Pomegranates have 37.1094955 g of Carbohydrate per 7 ounces, which is 28.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars27 g

37.4%

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

Raw Pomegranates have 27.12763655 g of Sugars per 7 ounces, which is 37.4% 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

Fiber7.94 g

21%

Raw Pomegranates have 7.93786 g of Fiber per 7 ounces, which is 21% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.3 g

5.9%

Raw Pomegranates have 3.31405655 g of Protein per 7 ounces, which is 5.9% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.13 mg

11%

Thiamine

Raw Pomegranates have 0.132959155 mg of Vitamin B1 per 7 ounces, which is 11% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.11 mg

8.1%

Riboflavin

Raw Pomegranates have 0.105176645 mg of Vitamin B2 per 7 ounces, which is 8.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.58 mg

3.63%

Niacin, nicotinic acid, niacinamide

Raw Pomegranates have 0.581448245 mg of Vitamin B3 per 7 ounces, which is 3.63% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.75 mg

15%

Pantothenic acid

Raw Pomegranates have 0.748143305 mg of Vitamin B5 per 7 ounces, which is 15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.15 mg

11.4%

Pyridoxine

Raw Pomegranates have 0.148834875 mg of Vitamin B6 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B975.4 μg

19%

Folates and Folic Acid

Raw Pomegranates have 75.40967 μg of Vitamin B9 per 7 ounces, which is 19% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20.2 mg

22.5%

Ascorbic acid

Raw Pomegranates have 20.241543 mg of Vitamin C per 7 ounces, which is 22.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.2 mg

7.94%

Tocopherols and Tocotrienols

Raw Pomegranates have 1.190679 mg of Vitamin E per 7 ounces, which is 7.94% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K32.5 μg

27%

Phytomenadione or phylloquinone

Raw Pomegranates have 32.545226 μg of Vitamin K per 7 ounces, which is 27% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Pomegranates

Calcium20 mg

Raw Pomegranates have 19.84465 mg of Calcium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.31 mg

35%

Raw Pomegranates have 0.31354547 mg of Copper per 7 ounces, which is 35% 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

Iron0.6 mg

7.44%

Raw Pomegranates have 0.5953395 mg of Iron per 7 ounces, which is 7.44% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium24 mg

5.67%

Raw Pomegranates have 23.81358 mg of Magnesium per 7 ounces, which is 5.67% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.24 mg

10.3%

Raw Pomegranates have 0.236151335 mg of Manganese per 7 ounces, which is 10.3% 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

Phosphorus71.4 mg

10.2%

Raw Pomegranates have 71.44074 mg of Phosphorus per 7 ounces, which is 10.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium468 mg

13.8%

Raw Pomegranates have 468.33374 mg of Potassium per 7 ounces, which is 13.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Pomegranates have 0.9922325 μg of Selenium per 7 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium5.95 mg

0.4%

Raw Pomegranates have 5.953395 mg of Sodium per 7 ounces, which is 0.4% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.69 mg

6.3%

Raw Pomegranates have 0.69456275 mg of Zinc per 7 ounces, which is 6.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water155 g

4.18%

Raw Pomegranates have 154.64935745 g of Water per 7 ounces, which is 4.18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Pomegranates:

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

Minerals in 7 ounces of Raw Pomegranates:

7 ounces of Pomegranates is an excellent source of Copper.
It has a good amount of Iron, Manganese, Phosphorus and Potassium.
It also has some Magnesium and Zinc.
While 7 ounces of product has trace amounts of Calcium and Selenium, it has no Sodium.

Macronutrients in 7 ounces of Raw Pomegranates:

7 ounces of Pomegranates is an excellent source of Carbohydrate, Sugars and Fiber.
It has some Protein.
While 7 ounces of product has trace amounts of Fat, 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 7 ounces of Pomegranates

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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