#1: Pomegranates×
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#2: Pomegranate Juice Bottled×
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#3: Pomegranates×
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Nutrition Comparison of Pomegranates, Pomegranate Juice Bottled, and Pomegranates

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)4% DV72 calories
  • Pomegranate Juice Bottled1 cup (x1)7% DV134 calories
  • Pomegranates1 pomegranate (4 Inch dia) (x1)12% DV234 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)2% DV1g
  • Pomegranate Juice Bottled1 cup (x1)1% DV0.7g
  • Pomegranates1 pomegranate (4 Inch dia) (x1)5% DV3.3g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)5% DV16.3g
  • Pomegranate Juice Bottled1 cup (x1)11% DV32.7g
  • Pomegranates1 pomegranate (4 Inch dia) (x1)18% DV52.7g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)3% DV1.5g
  • Pomegranate Juice Bottled1 cup (x1)1% DV0.4g
  • Pomegranates1 pomegranate (4 Inch dia) (x1)9% DV4.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)0% DV0mg
  • Pomegranate Juice Bottled1 cup (x1)0% DV0mg
  • Pomegranates1 pomegranate (4 Inch dia) (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)14% DV3.5g
  • Pomegranate Juice Bottled1 cup (x1)1% DV0.2g
  • Pomegranates1 pomegranate (4 Inch dia) (x1)45% DV11.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)24% DV11.9g
  • Pomegranate Juice Bottled1 cup (x1)63% DV31.5g
  • Pomegranates1 pomegranate (4 Inch dia) (x1)77% DV38.5g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)1% DV0.3mg
  • Pomegranate Juice Bottled1 cup (x1)1% DV0.2mg
  • Pomegranates1 pomegranate (4 Inch dia) (x1)5% DV0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)1% DV8.7mg
  • Pomegranate Juice Bottled1 cup (x1)2% DV27.4mg
  • Pomegranates1 pomegranate (4 Inch dia) (x1)2% DV28.2mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Pomegranates1/2 cup arils (seed/juice sacs) (x1)4% DV205.3mg
  • Pomegranate Juice Bottled1 cup (x1)11% DV532.9mg
  • Pomegranates1 pomegranate (4 Inch dia) (x1)14% DV665.5mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)87249282
Calories
(%DV)
72
(4%)
134
(7%)
234
(12%)
Fat (g)
(%DV)
1
(2%)
0.7
(1%)
3.3
(5%)
Protein (g)
(%DV)
1.5
(3%)
0.4
(1%)
4.7
(9%)
Carbohydrates (g)
(%DV)
16.3
(5%)
32.7
(11%)
52.7
(18%)
Sugar (g)
(%DV)
11.9
(24%)
31.5
(63%)
38.5
(77%)
Fiber (g)
(%DV)
3.5
(14%)
0.2
(1%)
11.3
(45%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.1
(1%)
0.2
(1%)
0.3
(2%)
Net Carbs (g)12.832.441.5
Trans Fats (g)000
 Minerals
Food ##1#2#3
Weight (g)87249282
Calcium (mg)
(%DV)
8.7
(1%)
27.4
(2%)
28.2
(2%)
Iron (mg)
(%DV)
0.3
(1%)
0.2
(1%)
0.8
(5%)
Potassium (mg)
(%DV)
205.3
(4%)
532.9
(11%)
665.5
(14%)
Magnesium (mg)
(%DV)
10.4
(2%)
17.4
(4%)
33.8
(8%)
Phosphorus (mg)
(%DV)
31.3
(3%)
27.4
(2%)
101.5
(8%)
Sodium (mg)
(%DV)
2.6
(0%)
22.4
(1%)
8.5
(0%)
Zinc (mg)
(%DV)
0.3
(3%)
0.2
(2%)
1
(9%)
Copper (mg)
(%DV)
0.1
(15%)
0.1
(6%)
0.4
(50%)
Manganese (mg)
(%DV)
0.1
(5%)
0.2
(10%)
0.3
(15%)
Selenium (μg)
(%DV)
0.4
(1%)
0.7
(1%)
1.4
(3%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)87249282
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
8.9
(10%)
0.2
(0%)
28.8
(32%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(5%)
0
(3%)
0.2
(16%)
Riboflavin (B2) (mg)
(%DV)
0
(4%)
0
(3%)
0.1
(11%)
Niacin (B3) (mg)
(%DV)
0.3
(2%)
0.6
(4%)
0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(7%)
0.7
(14%)
1.1
(21%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0.1
(6%)
0.2
(12%)
Folate (B9) (μg)
(%DV)
33.1
(8%)
59.8
(15%)
107.2
(27%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
33.1
(8%)
59.8
(15%)
107.2
(27%)
Folate (DFE) (μg)
(%DV)
33.1
(8%)
59.8
(15%)
107.2
(27%)
Choline (mg)
(%DV)
6.6
(1%)
12
(2%)
21.4
(4%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)000
Vitamin E (mg)
(%DV)
0.5
(3%)
0.9
(6%)
1.7
(11%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
14.3
(12%)
25.9
(22%)
46.2
(39%)
Vitamin K1 (Dihydrophylloquinone) (μg)~~~
Menaquinone-4 (μg)~~~
 Other
Food ##1#2#3
Weight (g)87249282
Water (g)67.8214219.8
Ash (g)011
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)87249282
Sucrose (g)~0~
Glucose (g)~15.6~
Fructose (g)~15.9~
Lactose (g)~0~
Maltose (g)~0~
Galactose (g)~0~
Starch (g)~~~
 Fats
Food ##1#2#3
Weight (g)87249282
Omega 3s (mg)
(%AI)
0
(0%)
0
(0%)
0
(0%)
Omega 6s (mg)
(%AI)
69
(0%)
125
(1%)
223
(1%)
Omega 3 to Omega 6 Ratio0
 
0
 
0
 
Omega 6 to Omega 3 Ratio~
 
~
 
~
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)000
12:0 (mg)51017
13:0 (mg)~~~
14:0 (mg)51017
15:0 (mg)~~~
16:0 (mg)61110197
17:0 (mg)~~~
18:0 (mg)3360107
20:0 (mg)~~~
22:0 (mg)~~~
24:0 (mg)~~~
Monosaturated Fats (mg)81
 
147
 
262
 
14:1 (mg)~~~
15:1 (mg)~~~
16:1 undifferentiated (mg)102034
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~~~
18:1 undifferentiated (mg)67122217
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)3711
22:1 undifferentiated (mg)0
 
0
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~~~
Polyunsaturated Fats (mg)69
 
125
 
223
 
18:2 undifferentiated (mg)69125223
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)000
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)~~~
20:3 undifferentiated (mg)~~~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)0~0
Campesterol (mg)0.87~2.82
Beta-sitosterol (mg)3~11
 Amino Acids
Food ##1#2#3
Weight (g)87249282
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Threonine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Isoleucine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Leucine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Lysine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Methionine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Cystine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Phenylalanine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Tyrosine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Valine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Arginine (mg)~~~
Histidine (mg)
(%RDI)
~
(~%)
~
(~%)
~
(~%)
Alanine (mg)~~~
Aspartic acid (mg)~~~
Glutamic acid (mg)~~~
Glycine (mg)~~~
Proline (mg)~~~
Serine (mg)~~~
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.