Nutrition Facts Comparison

Food #1: Pomegranates raw
Serving Size: 100 grams
Food #2: Pomegranates raw
Serving Size: 1/2 cup arils (seed/juice sacs)
Food #3: Pomegranates raw
Serving Size: 1 pomegranate (4" dia)

Food Number#1#2#3
Serving Size (Grams)100g87g282g
Macronutrients
Calories8372234
Fat (%DV)1.17g
(2%)
1.02g
(2%)
3.3g
(5%)
Saturated Fat (%DV)0.12g
(1%)
0.104g
(1%)
0.338g
(2%)
Cholesterol (%DV)0mg
(0%)
0mg
(0%)
0mg
(0%)
Carbs (%DV)18.7g
(6%)
16.3g
(5%)
52.7g
(18%)
Fiber (%DV)4g
(16%)
3.5g
(14%)
11.3g
(45%)
Net-Carbs14.7g12.8g41.4g
Sugar13.7g11.9g38.5g
Protein1.7g1.5g4.7g
Vitamins
Vitamin A (%DV)0IU
(0%)
0IU
(0%)
0IU
(0%)
Retinol Equiv.0μg0μg0μg
Retinol0μg0μg0μg
Alpha-Carotene0μg0μg0μg
Beta-Carotene0μg0μg0μg
Beta-cryptoxanthin0μg0μg0μg
Vitamin B1 (%DV)
Thiamin
0.067mg
(4%)
0.058mg
(4%)
0.189mg
(13%)
Vitamin B2 (%DV)
Riboflavin
0.053mg
(3%)
0.046mg
(3%)
0.149mg
(9%)
Vitamin B3 (%DV)
Niacin
0.293mg
(1%)
0.255mg
(1%)
0.826mg
(4%)
Vitamin B5 (%DV)
Pantothenic Acid
0.377mg
(4%)
0.328mg
(3%)
1.063mg
(11%)
Vitamin B6 (%DV)0.075mg
(4%)
0.065mg
(3%)
0.212mg
(11%)
Vitamin B9 (%DV)
Folate
38μg
(10%)
33.06μg
(8%)
107.16μg
(27%)
Folic Acid0μg0μg0μg
Food Folate38μg33.06μg107.16μg
Dietary Folate Equivalents38μg33.06μg107.16μg
Vitamin B12 (%DV)
Cobalamin
0μg
(0%)
0μg
(0%)
0μg
(0%)
Vitamin C (%DV)10.2mg
(17%)
8.87mg
(15%)
28.76mg
(48%)
Vitamin D (%DV)0IU
0μg
(0%)
0IU
0μg
(0%)
0IU
0μg
(0%)
Vitamin D2 (%DV)
Ergocalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin D3 (%DV)
Cholecalciferol
~IU
~μg
~IU
~μg
~IU
~μg
Vitamin E (%DV)0.6mg
(3%)
0.52mg
(3%)
1.69mg
(8%)
Vitamin K (%DV)16.4μg
(21%)
14.27μg
(18%)
46.25μg
(58%)
K1 - Dihydrophylloquinone~μg~μg~μg
K2 - Menaquinone-4~μg~μg~μg
Choline
(% Adequate Intake)
7.6mg
(1%)
6.61mg
(1%)
21.43mg
(4%)
Lycopene0μg0μg0μg
Lutein+Zeaxanthin0μg0μg0μg
Minerals
Calcium (%DV)10mg
(1%)
8.7mg
(1%)
28.2mg
(3%)
Copper (%DV)0.158mg
(8%)
0.137mg
(7%)
0.446mg
(22%)
Iron (%DV)0.3mg
(2%)
0.26mg
(1%)
0.85mg
(5%)
Potassium (%DV)236mg
(7%)
205.32mg
(6%)
665.52mg
(19%)
Phosphorus (%DV)36mg
(4%)
31.32mg
(3%)
101.52mg
(10%)
Magnesium (%DV)12mg
(3%)
10.44mg
(3%)
33.84mg
(8%)
Manganese (%DV)0.119mg
(6%)
0.104mg
(5%)
0.336mg
(17%)
Sodium (%DV)3mg
(0%)
3mg
(0%)
8mg
(0%)
Selenium (%DV)0.5μg
(1%)
0.44μg
(1%)
1.41μg
(2%)
Zinc (%DV)0.35mg
(2%)
0.3mg
(2%)
0.99mg
(7%)
Carbs and Sugars
Starch~g~g~g
Sucrose~g~g~g
Glucose~g~g~g
Fructose~g~g~g
Lactose~g~g~g
Maltose~g~g~g
Galactose~g~g~g
Fatty Acids
Omega 3 to Omega 6 Ratio000
Omega 6 to Omega 3 Ratio~~~
Total Omega 3s0mg0mg0mg
18D3 Linolenic0mg0mg0mg
18D3CN3 Alpha Linolenic(ALA)~mg~mg~mg
18D4 Stearidonic (SDA)0mg0mg0mg
20D3N3 Eicosatrienoic~mg~mg~mg
20D5 Eicosapentaenoic(EPA)0mg0mg0mg
22D5 Docosapentaenoic(DPA)0mg0mg0mg
22D6 Docosahexaenoic(DHA)0mg0mg0mg
Total Omega 6s79mg69mg223mg
18D279mg69mg223mg
18D2CN6 Linoleic(LA)~mg~mg~mg
18D2CLA Conjugated Linoleic(CLA)~mg~mg~mg
18D3CN6 Gamma-linolenic (GLA)~mg~mg~mg
20D2CN6 Eicosadienoic~mg~mg~mg
20D3N6 Di-homo-
gamma-linolenic (DGLA)
~mg~mg~mg
20D4N6 Arachidonic (AA)~mg~mg~mg
22D4 Adrenic (AA)~mg~mg~mg
Essential Amino Acids
Tryptophan
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Histidine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Threonine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Isoleucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Leucine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Lysine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Methionine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Cystine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Phenylalanine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Tyrosine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
Valine
(%RDI)
~mg
(0%)
~mg
(0%)
~mg
(0%)
More Amino Acids
Arginine~mg~mg~mg
Alanine~mg~mg~mg
Aspartic Acid~mg~mg~mg
Glutamic Acid~mg~mg~mg
Glycine~mg~mg~mg
Proline~mg~mg~mg
Serinemgmgmg
Hydroxyproline~mg~mg~mg
Other
Ash0.53g0.46g1.49g
Water77.93g67.8g219.76g
Alcohol0g0g0g
Caffeine0mg0mg0mg
Theobromine0mg0mg0mg
Fluoride~μg~μg~μg
Stats
Percent of
Daily Calorie Target
4.15%3.6%11.7%
Percent Water77.9%67.8%219.8%
Protein to Carb Ratio (g/g)0.090.090.09
* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
Source: USDA National Nutrient Database for Standard Reference, Release 28.
Each "~" denotes a missing value.


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