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 |
|---|---|---|
| Flavan-3-ols | ||
| (+)-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 | ||
| 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.
Source:
https://ndb.nal.usda.gov/ 
