| |
Fruit Facts: Pomegranates
Pomegranates, raw (1)
http://nutrition.about.com/gi/dynamic/offsite.htm?zi=1/XJ&sdn=nutrition&cdn=health&tm=41&gps=220_1697_1276_589&f=10&su=p284.9.336.ip_p674.5.336.ip_&tt=11&bt=1&bts=1&zu=http%3A//www.ars.usda.gov/Services/docs.htm%3Fdocid%3D8964
Refuse: 44% (Skin and membrane)
Scientific Name: Punica granatum
NDB No: 09286 (Nutrient values and weights are for edible portion)
|
Nutrient
|
Units
|
Value per
100 grams
|
Number
of Data
Points
|
Std.
Error
|
|
Proximates
|
|
|
|
|
|
Water
|
g
|
77.93
|
3
|
0.033
|
|
Energy
|
kcal
|
83
|
0
|
0
|
|
Energy
|
kJ
|
346
|
0
|
0
|
|
Protein
|
g
|
1.67
|
3
|
0.26
|
|
Total lipid (fat)
|
g
|
1.17
|
3
|
0.406
|
|
Ash
|
g
|
0.53
|
3
|
0.067
|
|
Carbohydrate, by difference
|
g
|
18.70
|
0
|
0
|
|
Fiber, total dietary
|
g
|
4.0
|
3
|
0.922
|
|
Sugars, total
|
g
|
13.67
|
3
|
0.328
|
|
Minerals
|
|
|
|
|
|
Calcium, Ca
|
mg
|
10
|
3
|
0.742
|
|
Iron, Fe
|
mg
|
0.30
|
3
|
0.032
|
|
Magnesium, Mg
|
mg
|
12
|
3
|
1.428
|
|
Phosphorus, P
|
mg
|
36
|
3
|
4.475
|
|
Potassium, K
|
mg
|
236
|
3
|
12.17
|
|
Sodium, Na
|
mg
|
3
|
3
|
0.13
|
|
Zinc, Zn
|
mg
|
0.35
|
3
|
0.033
|
|
Copper, Cu
|
mg
|
0.158
|
3
|
0.036
|
|
Manganese, Mn
|
mg
|
0.119
|
3
|
0.014
|
|
Selenium, Se
|
mcg
|
0.5
|
1
|
0
|
|
Vitamins
|
|
|
|
|
|
Vitamin C, total ascorbic acid
|
mg
|
10.2
|
3
|
1.021
|
|
Thiamin
|
mg
|
0.067
|
3
|
0.007
|
|
Riboflavin
|
mg
|
0.053
|
3
|
0.003
|
|
Niacin
|
mg
|
0.293
|
3
|
0.007
|
|
Pantothenic acid
|
mg
|
0.377
|
3
|
0.012
|
|
Vitamin B-6
|
mg
|
0.075
|
3
|
0.003
|
|
Folate, total
|
mcg
|
38
|
3
|
11.258
|
|
Folic acid
|
mcg
|
0
|
0
|
0
|
|
Folate, food
|
mcg
|
38
|
3
|
11.258
|
|
Folate, DFE
|
mcg_DFE
|
38
|
0
|
0
|
|
Choline, total
|
mg
|
7.6
|
0
|
0
|
|
Vitamin B-12
|
mcg
|
0.00
|
0
|
0
|
|
Vitamin B-12, added
|
mcg
|
0.00
|
0
|
0
|
|
Vitamin A, RAE
|
mcg_RAE
|
0
|
0
|
0
|
|
Retinol
|
mcg
|
0
|
0
|
0
|
|
Carotene, beta
|
mcg
|
0
|
0
|
0
|
|
Carotene, alpha
|
mcg
|
0
|
0
|
0
|
|
Cryptoxanthin, beta
|
mcg
|
0
|
0
|
0
|
|
Vitamin A, IU
|
IU
|
0
|
0
|
0
|
|
Lycopene
|
mcg
|
0
|
0
|
0
|
|
Lutein + zeaxanthin
|
mcg
|
0
|
0
|
0
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.60
|
0
|
0
|
|
Vitamin E, added
|
mg
|
0.00
|
0
|
0
|
|
Vitamin K (phylloquinone)
|
mcg
|
16.4
|
3
|
6.061
|
|
Lipids
|
|
|
|
|
|
Fatty acids, total saturated
|
g
|
0.120
|
3
|
0.039
|
|
4:0
|
g
|
0.000
|
0
|
0
|
|
6:0
|
g
|
0.000
|
0
|
0
|
|
8:0
|
g
|
0.000
|
0
|
0
|
|
10:0
|
g
|
0.000
|
0
|
0
|
|
12:0
|
g
|
0.006
|
0
|
0
|
|
14:0
|
g
|
0.006
|
0
|
0
|
|
16:0
|
g
|
0.070
|
0
|
0
|
|
18:0
|
g
|
0.038
|
0
|
0
|
|
Fatty acids, total monounsaturated
|
g
|
0.093
|
3
|
0.019
|
|
16:1 undifferentiated
|
g
|
0.012
|
0
|
0
|
|
18:1 undifferentiated
|
g
|
0.077
|
0
|
0
|
|
20:1
|
g
|
0.004
|
0
|
0
|
|
22:1 undifferentiated
|
g
|
0.000
|
0
|
0
|
|
Fatty acids, total polyunsaturated
|
g
|
0.079
|
3
|
0.013
|
|
18:2 undifferentiated
|
g
|
0.079
|
0
|
0
|
|
18:3 undifferentiated
|
g
|
0.000
|
0
|
0
|
|
18:4
|
g
|
0.000
|
0
|
0
|
|
20:4 undifferentiated
|
g
|
0.000
|
0
|
0
|
|
20:5 n-3
|
g
|
0.000
|
0
|
0
|
|
22:5 n-3
|
g
|
0.000
|
0
|
0
|
|
22:6 n-3
|
g
|
0.000
|
0
|
0
|
|
Fatty acids, total trans
|
g
|
0.009
|
3
|
0.007
|
|
Cholesterol
|
mg
|
0
|
0
|
0
|
|
Stigmasterol
|
mg
|
0
|
1
|
0
|
|
Campesterol
|
mg
|
1
|
1
|
0
|
|
Beta-sitosterol
|
mg
|
4
|
1
|
0
|
|
Other
|
|
|
|
|
|
Alcohol, ethyl
|
g
|
0.0
|
0
|
0
|
|
Caffeine
|
mg
|
0
|
0
|
0
|
|
Theobromine
|
mg
|
0
|
0
|
0
|
Footnotes:
1 Based on samples of California Wonderful variety.
USDA National Nutrient Database for Standard Reference, Release 21 (2008) |
|
