CALORIC DENSITY
Pomegranates, raw
Potatoes, red, flesh & skn, bkd
0.83
0.89
9286
11358
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 4g
Protein = 5g
Carbohydrates = 45g
Carbohydrates = 44g
Fat = 3g
Fat = 0g
Fiber = 10g
Fiber = 4g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 0g
Protein 4g 5g Carbohydrate 45g 44g Fiber 10g 4g Fat 3g 0g Monounsat. Fat 0g 0g Polyunsat. Fat 0g 0g Saturated Fat 0g 0g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 5%
Choline = 10%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 33%
Vitamin C = 38%
Vitamin E = 12%
Vitamin E = 1%
Vitamin K = 49%
Vitamin K = 8%
Choline 5% 10% Vitamin A 0% 0% Vitamin C 33% 38% Vitamin E 12% 1% Vitamin K 49% 8%
Pomegranates have significantly more Vitamins E, K than potatoes. Pomegranates are a good source of Vitamin C. Pomegranates are a great source of Vitamin K. Potatoes are a good source of Vitamin C, Niacin, Potassium, Phosphorus, Iron. Potatoes are a great source of Vitamin B6.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 16%
Vitamin B1 = 16%
Vitamin B2 = 12%
Vitamin B2 = 10%
Vitamin B3 = 6%
Vitamin B3 = 30%
Vitamin B5 = 18%
Vitamin B5 = 15%
Vitamin B6 = 16%
Vitamin B6 = 43%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 16% 16% Vitamin B2 12% 10% Vitamin B3 6% 30% Vitamin B5 18% 15% Vitamin B6 16% 43% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 0%
Sodium = 2%
Potassium = 16%
Potassium = 35%
Calcium = 5%
Calcium = 4%
Magnesium = 8%
Magnesium = 18%
Phosphorus = 15%
Phosphorus = 28%
Iron = 12%
Iron = 26%
Manganese = 12%
Manganese = 17%
Selenium = 3%
Selenium = 4%
Copper = 38%
Copper = 39%
Zinc = 9%
Zinc = 10%
Sodium 0% 2% Potasium 16% 35% Calcium 5% 4% Magnesium 8% 18% Phosphorus 15% 28% Iron 12% 26% Manganese 12% 17% Selenium 3% 4% Copper 38% 39% Zinc 9% 10%
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