Comparing Nutrients in 14 ounces Seeded Raisins VS Rose-apples

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Rose-apples	9%	10%	81%

Macro Nutrients

	Seeded Raisins	Rose-apples	Recommended Dietary Allowance
Energy	40.5% 1175kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	NA	32g per day for Men 19-50 years
Omega 3	9.18% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.48g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 311g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	NA	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	71% 27g	NA	38g per day for Men 19-50 years
Protein	18% 10g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.6% 4.42mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.57% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.4% 0.75mg	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	2.98% 12μg	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	24% 21.4mg	98% 88.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Rose-apples	Recommended Dietary Allowance
Calcium	11% 111mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	7.06% 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	128% 10.3mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	5% 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	42.5% 298mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	96% 3274mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	1.78% 65.8g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Seeded Raisins VS Rose-apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Seeded Raisins versus 14 oz of Rose-apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Seeded Raisins vs Rose-apples:

• 14 ounces of Seeded Raisins have 5.6 times more Vitamin B1, 6.1 times more Vitamin B2 and 1.4 times more Vitamin B3 than Rose-apples.
• While 14 oz of Raw Rose-apples contain 4.1 times more Vitamin C than Seeded Raisins.
• 14 ounces of Rose-apples have insufficient amounts of Vitamin B1
• Both Seeded Raisins as well as Raw Rose-apples have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Seeded Raisins vs Rose-apples:

• 14 ounces of Seeded Raisins have 18.9 times more Copper, 37 times more Iron, 6 times more Magnesium, 9.2 times more Manganese, 9.4 times more Phosphorus and 6.7 times more Potassium than Rose-apples.
• While 14 oz of Raw Rose-apples contain 5.6 times more Water than Seeded Raisins.
• Both Seeded Raisins and Rose-apples contain similar levels of Calcium per 14 ounces.
• 14 ounces of Rose-apples lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Seeded Raisins as well as Raw Rose-apples lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Seeded Raisins have 11.8 times more Energy, 13.8 times more Carbohydrate and 4.2 times more Protein than Rose-apples.
• 14 ounces of Rose-apples provide inadequate amounts of Energy and Protein