Comparing Nutrients in 14 ounces Rose-apples VS Strawberries

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Strawberries	7%	7%	86%

Macro Nutrients

	Rose-apples	Strawberries	Recommended Dietary Allowance
Energy	3.42% 99kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	2.1% 0.36g	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	23.4% 30.5g	130g per day for Men 19-50 years
Sugars	NA	26.8% 19.4g	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	13.4% 9.7g	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	% 7.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	NA	21% 7.94g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Strawberries	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	9.58% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.3% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.5% 0.75μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	24% 95μg	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	259% 233mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Strawberries	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	7.06% 0.064mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.44% 17.5μg	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	20.3% 1.63mg	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	66.6% 1.53mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	14.4% 488mg	18% 607mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	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	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.98% 369g	9.76% 361g	3700g per day for Men 19-50 years

Nutrient Comparison: Rose-apples VS Strawberries per 14 oz

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

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

• 14 ounces of Rose-apples have 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Strawberries.
• While 14 oz of Raw Strawberries contain 2.6 times more Vitamin C than Raw Rose-apples.
• 14 ounces of Rose-apples have insufficient amounts of Vitamin B1
• 14 ounces of Strawberries have insufficient amounts of Vitamin B2
• Both Raw Rose-apples as well as Raw Strawberries have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Rose-apples vs Strawberries:

• 14 ounces of Rose-apples have 1.8 times more Calcium than Strawberries.
• While 14 oz of Raw Strawberries contain 3 times more Copper, 5.9 times more Iron, 2.6 times more Magnesium, 13.3 times more Manganese and 3 times more Phosphorus than Raw Rose-apples.
• Both Rose-apples and Strawberries contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Rose-apples lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Phosphorus
• 14 ounces of Strawberries lack sufficient amounts of Calcium
• Both Raw Rose-apples as well as Raw Strawberries lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Strawberries contain 1.3 times more Carbohydrate than Raw Rose-apples.
• Both Raw Rose-apples as well as Raw Strawberries provide inadequate amounts of Energy and Protein in 14 ounces.