Nutrition Comparison Tool
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Pomegranates
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 7% DV 144 calories
  • Pomegranates 1 cup (x1) 7% DV 144 calories
  • Pomegranates 1 cup (x1) 7% DV 144 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 3% DV 2g
  • Pomegranates 1 cup (x1) 3% DV 2g
  • Pomegranates 1 cup (x1) 3% DV 2g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 12% DV 32.5g
  • Pomegranates 1 cup (x1) 12% DV 32.5g
  • Pomegranates 1 cup (x1) 12% DV 32.5g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 6% DV 2.9g
  • Pomegranates 1 cup (x1) 6% DV 2.9g
  • Pomegranates 1 cup (x1) 6% DV 2.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 0% DV 0mg
  • Pomegranates 1 cup (x1) 0% DV 0mg
  • Pomegranates 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 1% DV 0.21g
  • Pomegranates 1 cup (x1) 1% DV 0.21g
  • Pomegranates 1 cup (x1) 1% DV 0.21g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 25% DV 7g
  • Pomegranates 1 cup (x1) 25% DV 7g
  • Pomegranates 1 cup (x1) 25% DV 7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 48% DV 23.8g
  • Pomegranates 1 cup (x1) 48% DV 23.8g
  • Pomegranates 1 cup (x1) 48% DV 23.8g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 3% DV 0.52mg
  • Pomegranates 1 cup (x1) 3% DV 0.52mg
  • Pomegranates 1 cup (x1) 3% DV 0.52mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 1% DV 17.4mg
  • Pomegranates 1 cup (x1) 1% DV 17.4mg
  • Pomegranates 1 cup (x1) 1% DV 17.4mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Pomegranates 1 cup (x1) 9% DV 410.6mg
  • Pomegranates 1 cup (x1) 9% DV 410.6mg
  • Pomegranates 1 cup (x1) 9% DV 410.6mg
Comparison Table

Table Legend

  1. Pomegranates
  2. Pomegranates
  3. Pomegranates
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 174 174 174
Calories
(%DV)		 144
(7%)		 144
(7%)		 144
(7%)
Fat (g)
(%DV)		 2
(3%)		 2
(3%)		 2
(3%)
Protein (g)
(%DV)		 2.9
(6%)		 2.9
(6%)		 2.9
(6%)
Carbohydrate (g)
(%DV)		 32.5
(12%)		 32.5
(12%)		 32.5
(12%)
Sugars (g)
(%DV)		 23.8
(48%)		 23.8
(48%)		 23.8
(48%)
Fiber (g)
(%DV)		 7
(25%)		 7
(25%)		 7
(25%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.21
(1%)		 0.21
(1%)		 0.21
(1%)
Net-Carbs (g) 25.6
25.6
25.6
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 174 174 174
Calcium (mg)
(%DV)		 17.4
(1%)		 17.4
(1%)		 17.4
(1%)
Iron, Fe (mg)
(%DV)		 0.52
(3%)		 0.52
(3%)		 0.52
(3%)
Potassium, K (mg)
(%DV)		 410.6
(9%)		 410.6
(9%)		 410.6
(9%)
Magnesium (mg)
(%DV)		 20.9
(5%)		 20.9
(5%)		 20.9
(5%)
Phosphorus, P (mg)
(%DV)		 62.6
(5%)		 62.6
(5%)		 62.6
(5%)
Sodium (mg)
(%DV)		 5.2
(0%)		 5.2
(0%)		 5.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.61
(6%)		 0.61
(6%)		 0.61
(6%)
Copper, Cu (mg)
(%DV)		 0.27
(31%)		 0.27
(31%)		 0.27
(31%)
Manganese (mg)
(%DV)		 0.21
(9%)		 0.21
(9%)		 0.21
(9%)
Selenium, Se (mcg)
(%DV)		 0.87
(2%)		 0.87
(2%)		 0.87
(2%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 174 174 174
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 17.7
(20%)		 17.7
(20%)		 17.7
(20%)
Thiamin (B1) (mg)
(%DV)		 0.12
(10%)		 0.12
(10%)		 0.12
(10%)
Riboflavin (B2) (mg)
(%DV)		 0.09
(7%)		 0.09
(7%)		 0.09
(7%)
Niacin (B3) (mg)
(%DV)		 0.51
(3%)		 0.51
(3%)		 0.51
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.66
(13%)		 0.66
(13%)		 0.66
(13%)
Vitamin B6 (mg)
(%DV)		 0.13
(8%)		 0.13
(8%)		 0.13
(8%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 66.1
(17%)		 66.1
(17%)		 66.1
(17%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 66.1
(17%)		 66.1
(17%)		 66.1
(17%)
Folate DFE (mcg)
(%)		 66.1
(17%)		 66.1
(17%)		 66.1
(17%)
Choline (mg)
(%DV)		 13.2
(2%)		 13.2
(2%)		 13.2
(2%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 0 0 0
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
0
Vitamin E (mg)
(%DV)		 1
(7%)		 1
(7%)		 1
(7%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 28.5
(24%)		 28.5
(24%)		 28.5
(24%)
Vitamin K1 (mcg) --
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 174 174 174
Water (g) 135.6
135.6
135.6
Ash (g) 0.92
0.92
0.92
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -5.7
-5.7
-5.7
  Carbohydrates
Food # 1 2 3
Weight (g) 174 174 174
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
--
Glucose (Dextrose) (g) --
--
--
Fructose (g) --
--
--
Lactose (g) --
--
--
Maltose (g) --
--
--
Galactose (g) --
--
--
Starch (g) --
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 174 174 174
Monounsaturated Fats (g) 0.162
0.162
0.162
Polyunsaturated Fats (g) 0.137
0.137
0.137
Omega 3s (g)
(%AI)		 0
(0%)		 0
(0%)		 0
(0%)
Omega 6s (g)
(%AI)		 0.137
(1%)		 0.137
(1%)		 0.137
(1%)
Omega 3 to Omega 6 Ratio 0
0
0
Omega 6 to Omega 3 Ratio --
--
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0.01
0.01
0.01
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.01
0.01
0.01
Pentadecanoic Acid (15:0) (g) --
--
--
Palmitic Acid (16:0) (g) 0.122
0.122
0.122
Margaric Acid (17:0) (g) --
--
--
Stearic Acid (18:0) (g) 0.066
0.066
0.066
Arachidic Acid (20:0) (g) --
--
--
Behenic Acid (22:0) (g) --
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
--
Pentadecenoic Acid (15:1) (g) --
--
--
Palmitoleic Acid (16:1) (g) 0.021
0.021
0.021
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
--
--
Oleic Acid (18:1) (g) 0.134
0.134
0.134
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.007
0.007
0.007
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.137
0.137
0.137
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0
0
0
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) --
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) 0
0
0
Campesterol (g) 0.002
0.002
0.002
Beta-sitosterol (g) 0.007
0.007
0.007
Amino Acids
Food # 1 2 3
Weight (g) 174 174 174
Essential  
Histidine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Leucine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Lysine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Methionine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Threonine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Valine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Conditional  
Arginine (mg) --
--
--
Cystine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Glycine (mg) --
--
--
Proline (mg) --
--
--
Tyrosine (mg)
(%RDI)		 --
(--%)		 --
(--%)		 --
(--%)
Non-Essential  
Alanine (mg) --
--
--
Aspartic acid (mg) --
--
--
Betaine (mg) --
--
--
Glutamic acid (mg) --
--
--
Hydroxyproline (mg) --
--
--
Serine (mg) --
--
--
Data Source
Pomegranates
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Pomegranates
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Pomegranates
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.