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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)
 
 
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