A 100-g serving of pomegranate seeds provides 12% of the Daily Value (DV) for vitamin C, 16% DV for vitamin K and 10% DV for folate.
Pomegranate seeds are an excellent source of dietary fiber (20% DV) which is entirely contained in the edible seeds. People who choose to discard the seeds forfeit nutritional benefits conveyed by the seed fiber and micro-nutrients.
The proverb “An apple a day keeps the doctor away“, addressing the health effects of the fruit, dates from 19th century.
A typical apple serving weighs 242 grams and provides 126 calories with a moderate content of dietary fiber (table). Otherwise, there is generally low content of essential nutrients
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