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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.4% 0.13mg	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	NA	25.8% 103μg	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	98% 88.5mg	72.8% 65.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	46.3% 0.42mg	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	3.47% 0.28mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	112% 2.58mg	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	4.54% 31.8mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	9.98% 369g	7.8% 289g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Rose-apples vs Sweetened Red Frozen Raspberries:

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

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

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

Comparison of macro-nutrients per 14 ounces:

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