» Pomegranate, raw

Pomegranate, raw: detail

• Detailed name: Pomegranate, raw
• Select a Portion Size:
  10g20g30g40g50g75g100g125g140g (standard portion)150g175g200g250g300g400g500g
• Food Group: Fruits, Fruit Juices
• Source: Canadian Nutrient File
• Food suitable for Vegetarians and Vegans
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Pomegranate, raw: Macro nutrients

Pomegranate, raw: Macro nutrients, for a portion of 125g

Macro nutrients	recommended daily intakes by portion		for 100g	recommended	max
Food EnergyFood Energy		104kcal	83kcal	2070kcal	NR
ProteinsProteins		2.1g	1.7g	50g	180g
CarbohydrateCarbohydrate		23g	19g	230g	340g
LipidLipid		1.5g	1.2g	50g	80g
» Saturated fatSaturated fat		0.15g	0.12g	17g	27g
» Monounsaturated fatMonounsaturated fat		0.12g	0.093g	17g	27g
» Polyunsaturated fatPolyunsaturated fat		0.099g	0.079g	17g	27g
» » Omega 3Omega 3	NR
» » Omega 6Omega 6	NR
» CholesterolCholesterol		0mg	0mg	20mg	300mg
Dietary fiberDietary fiber		5g	4g	25g	NR
WaterWater		97g	78g	2700g	NR

Pomegranate, raw: Vitamins

Pomegranate, raw: Vitamins, for a portion of 125g

Vitamins	recommended daily intakes by portion		for 100g	recommended	max
Vitamin AVit. A		0µg	0µg	700µg	NR
» RetinolRetinol		0µg	0µg	700µg	3000µg
» beta-Carotenebeta-Carotene		0µg	0µg	2520µg	NR
ThiamineThiamine		0.084mg	0.067mg	1.1mg	NR
RiboflavinRiboflavin		0.066mg	0.053mg	1.1mg	NR
NiacinNiacin		0.75NE	0.6NE	14NE	NR
Pantothenic acidPantothenic acid		0.47mg	0.38mg	5mg	NR
Vitamin B6Vit. B6		0.094mg	0.075mg	1.3mg	100mg
Folic acidFolic acid		48µg	38µg	400µg	NR
Vitamin B12Vit. B12		0µg	0µg	2.4µg	NR
Vitamin CVit. C		13mg	10mg	75mg	2000mg
Vitamin DVit. D		0µg	0µg	5µg	NR
Vitamin EVit. E		0.75mg	0.6mg	15mg	NR
Vitamin KVit. K		21µg	16µg	90µg	NR

Pomegranate, raw: Dietary minerals

Pomegranate, raw: Dietary minerals, for a portion of 125g

Dietary minerals	recommended daily intakes by portion		for 100g	recommended	max
CalciumCalcium		13mg	10mg	1000mg	2500mg
CopperCopper		0.2mg	0.16mg	0.9mg	10mg
IronIron		0.38mg	0.3mg	18mg	45mg
MagnesiumMagnesium		15mg	12mg	320mg	NR
ManganeseManganese		0.15mg	0.12mg	1.8mg	11mg
PhosphorusPhosphorus		45mg	36mg	700mg	4000mg
PotassiumPotassium		295mg	236mg	4700mg	NR
SeleniumSelenium		0.63µg	0.5µg	55µg	400µg
SodiumSodium		3.8mg	3mg	1500mg	2300mg
Salt (sodium equivalence)Salt		10mg	8.1mg	4100mg	4100mg
ZincZinc		0.44mg	0.35mg	8mg	40mg

Pomegranate, raw: Essential amino acids

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