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Unabridged nutrient values table (for scientific work)

Pomegranates

 • pomegranates

RDA levels are added by us. No value means not measured. 0 means 0.

100g ← RDA 1oz. ← RDA 4oz. ← RDA pomegranate (3-3/8" dia) ← RDA
Unit weight (g) 100 g 28 g 113 g 154 g
Unit weight (oz.) 3.53 oz. 1 oz. 4 oz. 5.43 oz.
Calories68kcal3% RDA19.3kcal1% RDA77kcal4% RDA105kcal5% RDA
Protein0.95g2% RDA0.269g1% RDA1.08g2% RDA1.46g3% RDA
Carbohydrate17.2g13% RDA4.87g4% RDA19.5g15% RDA26g20% RDA
Fat0.3g0% RDA0.085g0% RDA0.34g1% RDA0.462g1% RDA
Fiber0.6g2% RDA0.17g1% RDA0.68g3% RDA0.924g4% RDA
Cholesterol0mg0% RDA0mg0% RDA0mg0% RDA0mg0% RDA
Vitamin A108IU2% RDA31IU1% RDA122IU2% RDA166IU3% RDA
Vitamin D
Vitamin E 0.6mg3% RDA0.17mg1% RDA0.68mg3% RDA0.924mg5% RDA
Vitamin K4.6mcg6% RDA1.3mcg2% RDA5.22mcg6% RDA7.08mcg9% RDA
Vitamin C6.1mg10% RDA1.73mg3% RDA6.92mg12% RDA9.39mg16% RDA
B1 (Thiamin)0.03mg2% RDA0.0085mg1% RDA0.034mg2% RDA0.0462mg3% RDA
B2 (Riboflavin)0.03mg2% RDA0.0085mg1% RDA0.034mg2% RDA0.0462mg3% RDA
B3 (Niacin)0.3mg2% RDA0.085mg0% RDA0.34mg2% RDA0.462mg2% RDA
B5 (Pantothenic acid)0.596mg6% RDA0.169mg2% RDA0.676mg7% RDA0.918mg9% RDA
B60.105mg5% RDA0.0298mg1% RDA0.119mg6% RDA0.162mg8% RDA
Folate (Folic acid)6mcg2% RDA1.7mcg0% RDA6.8mcg2% RDA9.24mcg2% RDA
B120mcg0% RDA0mcg0% RDA0mcg0% RDA0mcg0% RDA
Choline7.6mg2.15mg8.62mg11.7mg
Biotin
Calcium3mg0% RDA0.85mg0% RDA3.4mg0% RDA4.62mg0% RDA
Iron0.3mg2% RDA0.085mg0% RDA0.34mg2% RDA0.462mg3% RDA
Magnesium3mg1% RDA0.85mg0% RDA3.4mg1% RDA4.62mg1% RDA
Phosphorus8mg1% RDA2.27mg0% RDA9.07mg1% RDA12.3mg1% RDA
Zinc0.12mg1% RDA0.034mg0% RDA0.136mg1% RDA0.185mg1% RDA
Copper0.07mg4% RDA0.0198mg1% RDA0.0794mg4% RDA0.108mg5% RDA
Manganese
Selenium0.6mcg1% RDA0.17mcg0% RDA0.68mcg1% RDA0.924mcg1% RDA
Fluoride
Potassium259mg6% RDA73mg2% RDA294mg6% RDA399mg8% RDA
Sodium (Na)3mg0% RDA0.85mg0% RDA3.4mg0% RDA4.62mg0% RDA
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
EPA (Omega 3)0mg0mg0mg0mg
DHA (Omega 3)0mg0mg0mg0mg
GLA (Omega 6)
Alpha Linolenic acid (may turn into Omega 3)
Linoleic Acid (may turn into Omega 6)
Betaine
Saturated fat0.038g0% RDA0.0108g0% RDA0.0431g0% RDA0.0585g0% RDA
4:00g0g0g0g
6:00g0g0g0g
8:00g0g0g0g
10:00g0g0g0g
12:00.002g0.000567g0.00227g0.00308g
13:0
14:00.002g0.000567g0.00227g0.00308g
15:0
16:00.022g0.00624g0.0249g0.0339g
17:0
18:00.012g0.0034g0.0136g0.0185g
20:0
22:0
24:0
Fatty acids, total monounsaturated0.046g0.013g0.0522g0.0708g
14:1
15:1
16:1 undifferentiated0.006g0.0017g0.0068g0.00924g
16:1 c
16:1 t
17:1
18:1 undifferentiated0.039g0.0111g0.0442g0.0601g
18:1 c
18:1 t
20:10.002g0.000567g0.00227g0.00308g
22:1 undifferentiated0g0g0g0g
22:1 c
22:1 t
24:1 c
Fatty acids, total polyunsaturated0.063g0.0179g0.0714g0.097g
18:2 undifferentiated0.063g0.0179g0.0714g0.097g
18:2 CLAs
18:2 t,t
18:2 i
18:2 t not further defined
18:3 undifferentiated0g0g0g0g
18:3i
18:40g0g0g0g
20:2 n-6 c,c
20:3 undifferentiated
20:3 n-3
20:3 n-6
20:4 undifferentiated0g0g0g0g
20:4 n-6
21:5
22:4
22:5 n-30g0g0g0g
Trans Fat
Fatty acids, total trans-monoenoic
Fatty acids, total trans-polyenoic
Phytosterols17mg4.82mg19.3mg26mg
Stigmasterol
Campesterol
Beta-sitosterol
Cystine
Tyrosine
Arginine
Alanine
Aspartic acid
Glutamic acid
Glycine
Proline
Serine
Hydroxyproline
Alcohol, ethyl0g0g0g0g
Caffeine0mg0mg0mg0mg
Theobromine0mg0mg0mg0mg
Carotene, beta40mcg11.3mcg45mcg62mcg
Carotene, alpha50mcg14.2mcg57mcg77mcg
Cryptoxanthin, beta0mcg0mcg0mcg0mcg
Lycopene0mcg0mcg0mcg0mcg
Lutein + zeaxanthin0mcg0mcg0mcg0mcg
English Kj285kj81kj323kj439kj
Protein (adjusted)
Water81g3% AI23g1% AI92g3% AI125g5% AI
Ash0.61g0.173g0.692g0.939g
Sucrose
Glucose (dextrose)
Fructose
Lactose
Maltose
Galactose
Starch
Sugars16.6g4.7g18.8g26g
Folate, total6mcg1.7mcg6.8mcg9.24mcg
Folate, food6mcg1.7mcg6.8mcg9.24mcg
Folic acid0mcg0mcg0mcg0mcg
Vitamin B-12, added0mcg0mcg0mcg0mcg
Vitamin A, RAE5mcg_RAE1.42mcg_RAE5.67mcg_RAE7.7mcg_RAE
Retinol0mcg0mcg0mcg0mcg
Vitamin E, added0mg0mg0mg0mg
Tocopherol, beta
Tocopherol, gamma
Tocopherol, delta
Metabolic Equivalent per Second

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