Pomegranate, Raw

Nutritional value of Pomegranate, Raw
Serving Size: 1 Cup, 174 g

Calories 144 Kcal. Calories from Fat 18.36 Kcal.


Proximity Amount % DV
Water 135.6 g N/D
Energy 144 Kcal N/D
Energy 602 kJ N/D
Protein 2.91 g 5.82%
Total Fat (lipid) 2.04 g 5.83%
Ash 0.92 g N/D
Carbohydrate 32.54 g 25.03%
Total dietary Fiber 7 g 18.42%
Total Sugars 23.79 g N/D

Minerals Amount % DV
Calcium, Ca 17 mg 1.70%
Iron, Fe 0.52 mg 6.50%
Magnesium, Mg 21 mg 5.00%
Phosphorus, P 63 mg 9.00%
Potassium, K 411 mg 8.74%
Sodium, Na 5 mg 0.33%
Zinc, Zn 0.61 mg 5.55%
Copper, Cu 0.275 mg 30.56%
Manganese, Mn 0.207 mg 9.00%
Selenium, Se 0.9 µg 1.64%

Vitamins Amount % DV
Water soluble Vitamins
Vitamin B1 (Thiamin) 0.117 mg 9.75%
Vitamin B2 (Riboflavin) 0.092 mg 7.08%
Vitamin B3 (Niacin) 0.51 mg 3.19%
Vitamin B5 (Pantothenic acid) 0.656 mg 13.12%
Vitamin B6 (Pyridoxine) 0.13 mg 10.00%
Vitamin B9 (Folate) 66 µg 16.50%
Folate, food 66 µg N/D
Folate, DEF 66 µg N/D
Choline 13.2 mg 2.40%
Vitamin C (Ascorbic acid) 17.7 mg 19.67%
Fat soluble Vitamins
Vitamin E (alpha-tocopherol) 1.04 mg 6.93%
Vitamin K (phylloquinone) 28.5 µg 23.75%

Lipids Amount % DV
Fatty acids, total saturated 0.209 g N/D
Lauric acid (dodecanoic acid) 12:00 0.01 g N/D
Myristic acid  14:00(Tetradecanoic acid) 0.01 g N/D
Palmitic acid 16:00 (Hexadecanoic acid) 0.122 g N/D
Stearic acid 18:00 (Octadecanoic acid) 0.066 g N/D
Fatty acids, total monounsaturated 0.162 g N/D
Palmitoleic acid 16:1 (hexadecenoic acid) 0.021 g N/D
Oleic acid 18:1 (octadecenoic acid) 0.134 g N/D
Gadoleic acid 20:1 (eicosenoic acid) 0.007 g N/D
Fatty acids, total polyunsaturated 0.137 g N/D
Linoleic acid 18:2 (octadecadienoic acid) 0.137 g N/D
Campesterol 2 mg N/D
Beta-sitosterol 7 mg N/D

Others Amount % DV
(+)-Catechin 0.7 mg N/D
(-)-Epigallocatechin 0.3 mg N/D
(-)-Epicatechin 0.1 mg N/D
(-)-Epicatechin 3-gallate 0 mg N/D
(-)-Epigallocatechin 3-gallate 0 mg N/D
(+)-Gallocatechin 0.3 mg N/D
Proanthocyanidin dimers 0.5 mg N/D

*Above mentioned Percent Daily Values (%DVs) are based on 2,000 calorie diet intake. Daily values (DVs) may be different depending upon your daily calorie needs. Mentioned values are recommended by a U.S. Department of Agriculture. They are not healthbenefitstimes.com recommendations. Calculations are based on average age of 19 to 50 years and weighs 194 lbs.


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