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 (table). 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 micronutrients. Pomegranate seed oil contains punicic acid (65.3%), palmitic acid (4.8%), stearic acid (2.3%), oleic acid (6.3%), and linoleic acid (6.6%).

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