Comparing Nutrients in 300 calories Canned Orange Juice VS Rose-apples

Weight per 300 calories

• Canned Orange Juice: 638g
• Rose-apples: 1200g

Canned Orange Juice has 1.9 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 - Canned Orange Juice or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Rose-apples	9%	10%	81%

Macro Nutrients

	Canned Orange Juice	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	NA	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	NA	38g per day for Men 19-50 years
Protein	7.75% 4.34g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Rose-apples	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	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	10.3% 0.13mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Rose-apples	Recommended Dietary Allowance
Calcium	6.4% 64mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	21.3% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	15% 560g	30% 1116g	3700g per day for Men 19-50 years

Canned Orange Juice VS Rose-apples Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Rose-apples?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Rose-apples:

• 300 kcal of Raw Rose-apples contain 3.6 times more Vitamin A, 2.7 times more Vitamin B2, 7.5 times more Vitamin B3 and 1.4 times more Vitamin C than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Rose-apples provide similar amounts of Vitamin B1 per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Rose-apples:

• 300 kcal of Raw Rose-apples contain 5.5 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 2.6 times more Manganese, 1.3 times more Potassium, 2.8 times more Zinc and 2 times more Water than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Rose-apples contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Rose-apples contain 1.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Rose-apples offer comparable quantities of Energy and Carbohydrate per 300 calories.