Comparing Nutrients in 300 calories Boiled Carrots VS Rose-apples

Weight per 300 calories

• Boiled Carrots: 857g
• Rose-apples: 1200g

Boiled Carrots have 1.4 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Carrots or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Rose-apples	9%	10%	81%

Macro Nutrients

	Boiled Carrots	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	67.7% 25.7g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Rose-apples	Recommended Dietary Allowance
Vitamin A	811% 7303μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Rose-apples	Recommended Dietary Allowance
Calcium	25.7% 257mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	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	36.7% 257mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	21% 773g	30% 1116g	3700g per day for Men 19-50 years

Boiled Carrots VS Rose-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Carrots or Rose-apples?

Lets compare vitamin content per 300 calories of Boiled Carrots vs Rose-apples:

• 300 calories of Boiled Carrots have 35.8 times more Vitamin A and 2.4 times more Vitamin B1 than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 1.7 times more Vitamin B3 and 8.7 times more Vitamin C than Boiled and Drained Carrots.
• Both Boiled Carrots and Rose-apples provide similar amounts of Vitamin B2 per 300 calories.
• Both Boiled and Drained Carrots as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Boiled Carrots vs Rose-apples:

• 300 calories of Boiled Carrots have 3.5 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, more Sodium and 2.4 times more Zinc than Rose-apples.
• While 300 kcal of Raw Rose-apples contain 1.4 times more Calcium, 1.3 times more Copper and 1.4 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Both Boiled and Drained Carrots and Raw Rose-apples have similar amounts of macro-nutrients per 300 kcal
• Both Boiled Carrots and Rose-apples offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.