Comparing Nutrients in 300 calories Rose-apples VS Carrots

Weight per 300 calories

• Rose-apples: 1200g
• Carrots: 732g

Raw Carrots have 1.6 times more energy per unit of mass than Raw Rose-apples, which is low in comparison to other foods. Rose-apples having very low energy density.

Which food has more nutrients per 300 calories - Rose-apples or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Carrots	8%	5%	87%

Macro Nutrients

	Rose-apples	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	54% 70g	130g per day for Men 19-50 years
Sugars	NA	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	NA	54% 20.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Carrots	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	34.8% 139μg	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	297% 268mg	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Carrots	Recommended Dietary Allowance
Calcium	34.8% 348mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	10.5% 0.84mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	45.5% 1.05mg	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	13.7% 96mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	30% 1116g	17.5% 646g	3700g per day for Men 19-50 years

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

• Raw Rose-apples have 1.3 times more Vitamin B3 and 6.2 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain 29.9 times more Vitamin A and 2 times more Vitamin B1 than Raw Rose-apples.
• Both Raw Rose-apples and Raw Carrots have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Rose-apples as well as Raw Carrots have insufficient amounts of Vitamin B12 in 300 kcal.

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

• Raw Rose-apples have 1.4 times more Calcium and 1.7 times more Water than Raw Carrots.
• While Raw Carrots contain 1.7 times more Copper, 2.6 times more Iron, 1.5 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.4 times more Zinc than Raw Rose-apples.

Comparison of macro-nutrients per 300 calories:

• Raw Rose-apples have 2.1 times more Fat than Raw Carrots.
• Both Raw Rose-apples and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Rose-apples as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.