Comparing Nutrients in 100 calories Frozen Broccoli Spears VS Rose-apples

Weight per 100 calories

• Frozen Broccoli Spears: 345g
• Rose-apples: 400g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Rose-apples	9%	10%	81%

Macro Nutrients

	Frozen Broccoli Spears	Rose-apples	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	27% 0.43g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	17.5% 23g	130g per day for Men 19-50 years
Sugars	7% 5.07g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Rose-apples	Recommended Dietary Allowance
Vitamin A	22% 197μg	7.56% 68μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.2% 0.39mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.96% 1.6mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 324μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	262% 236mg	99% 89.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31% 4.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Rose-apples	Recommended Dietary Allowance
Calcium	14% 141mg	11.6% 116mg	1000mg per day for Men 19-50 years
Copper	13.8% 0.12mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31% 2.5mg	3.5% 0.28mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	5.04% 0.12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 203mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	25.4% 862mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	12% 6.55μg	NA	55μg per day for Men 19-50 years
Sodium	3.9% 58.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	8.44% 312g	10% 372g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Rose-apples Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Rose-apples?

Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Rose-apples:

• 100 calories of Frozen Broccoli Spears have 2.9 times more Vitamin A, 3.1 times more Vitamin B1, 3.3 times more Vitamin B2 and 2.6 times more Vitamin C than Rose-apples.
• While 100 kcal of Raw Rose-apples contain 2 times more Vitamin B3 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Frozen Broccoli Spears vs Rose-apples:

• 100 calories of Frozen Broccoli Spears have 1.2 times more Calcium, 1.9 times more Copper, 8.9 times more Iron, 2.8 times more Magnesium, 7.6 times more Manganese, 6.4 times more Phosphorus, 1.8 times more Potassium, more Sodium and 4.9 times more Zinc than Rose-apples.
• Both Frozen Broccoli Spears and Rose-apples contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Broccoli Spears have 4.4 times more Protein than Rose-apples.
• Both Frozen Broccoli Spears and Rose-apples offer comparable quantities of Energy and Carbohydrate per 100 calories.