Comparing Nutrients in 300 calories Canned Carrots with Liquids and Salt VS Rose-apples

Weight per 300 calories

• Canned Carrots with Liquids and Salt: 1304g
• Rose-apples: 1200g

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

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Rose-apples	9%	10%	81%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	44.3% 32g	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	61.8% 23.5g	NA	38g per day for Men 19-50 years
Protein	13.5% 7.57g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Rose-apples	Recommended Dietary Allowance
Vitamin A	888% 7996μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	26% 104μg	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	29% 26mg	297% 268mg	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	63.5% 9.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	107% 128μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Rose-apples	Recommended Dietary Allowance
Calcium	40.4% 404mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	21.3% 0.19mg	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	84.8% 6.8mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	255% 5.87mg	15% 0.35mg	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	37.3% 261mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	66.4% 2257mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	9.5% 5.2μg	NA	55μg per day for Men 19-50 years
Sodium	209% 3130mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	32.8% 1213g	30% 1116g	3700g per day for Men 19-50 years

Canned Carrots With Liquids And Salt VS Rose-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Liquids and Salt or Rose-apples?

Lets compare vitamin content per 300 calories of Canned Carrots with Liquids and Salt vs Rose-apples:

• 300 calories of Canned Carrots with Liquids and Salt have 39.2 times more Vitamin A than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 1.7 times more Vitamin B3 and 10.3 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Rose-apples provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Liquids and Salt vs Rose-apples:

• 300 calories of Canned Carrots with Liquids and Salt have 7 times more Copper, 8.1 times more Iron, 2 times more Magnesium, 16.9 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium, more Sodium and 5.3 times more Zinc than Rose-apples.
• Both Canned Carrots with Liquids and Salt and Rose-apples contain similar levels of Calcium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Canned Carrots Solids and Liquids with Salt and Raw Rose-apples have similar amounts of macro-nutrients per 300 kcal
• Both Canned Carrots with Liquids and Salt and Rose-apples offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.