Comparing Nutrients in 14 ounces Sweetened Red Frozen Raspberries VS Rose-apples

Macros Ratio

	Protein	Fat	Carbs
Sweetened Red Frozen Raspberries	3%	1%	96%
Rose-apples	9%	10%	81%

Macro Nutrients

	Sweetened Red Frozen Raspberries	Rose-apples	Recommended Dietary Allowance
Energy	14% 409kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	119% 86.4g	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	46% 17.5g	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Red Frozen Raspberries	Rose-apples	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	25.8% 103μg	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	72.8% 65.5mg	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	19% 2.86mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.5% 25.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Red Frozen Raspberries	Rose-apples	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	32.2% 2.58mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	9.64% 67.5mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	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	7.8% 289g	9.98% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Sweetened Red Frozen Raspberries VS Rose-apples per 14 oz

Compare the macro and micronutrient content in 14 oz of Sweetened Red Frozen Raspberries 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 Sweetened Red Frozen Raspberries vs Rose-apples:

• 14 ounces of Sweetened Red Frozen Raspberries have 1.5 times more Vitamin B2 than Rose-apples.
• While 14 oz of Raw Rose-apples contain 3.5 times more Vitamin B3 and 1.4 times more Vitamin C than Sweetened Red Frozen Raspberries.
• 14 ounces of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B3
• Both Sweetened Red Frozen Raspberries as well as Raw Rose-apples have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Sweetened Red Frozen Raspberries vs Rose-apples:

• 14 ounces of Sweetened Red Frozen Raspberries have 6.6 times more Copper, 9.3 times more Iron, 2.6 times more Magnesium, 22.4 times more Manganese and 2.1 times more Phosphorus than Rose-apples.
• While 14 oz of Raw Rose-apples contain 1.9 times more Calcium and 1.3 times more Water than Sweetened Red Frozen Raspberries.
• Both Sweetened Red Frozen Raspberries and Rose-apples contain similar levels of Potassium per 14 ounces.
• 14 ounces of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium
• 14 ounces of Rose-apples lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• Both Sweetened Red Frozen Raspberries as well as Raw Rose-apples lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sweetened Red Frozen Raspberries have 4.1 times more Energy and 4.6 times more Carbohydrate than Rose-apples.
• 14 ounces of Rose-apples provide inadequate amounts of Energy
• Both Sweetened Red Frozen Raspberries as well as Raw Rose-apples provide inadequate amounts of Protein in 14 ounces.