Comparing Nutrients in 300 calories Rose-apples VS Roasted Almonds

Weight per 300 calories

• Rose-apples: 1200g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 23.9 times more energy per unit of mass than Raw Rose-apples, which is very high in comparison to other foods. Rose-apples having very low energy density.

Discover which food has more nutrients per 300 calories - Rose-apples or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rose-apples	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	NA	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	NA	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	38.2% 6.5g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	NA	14.4% 5.47g	38g per day for Men 19-50 years
Protein	13% 7.2g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.25% 0.068mg	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	NA	6.9% 27.6μg	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	0% 0mg	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	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Roasted Almonds	Recommended Dietary Allowance
Calcium	34.8% 348mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	61.3% 0.55mg	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	10.5% 0.84mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	48.7% 1.1mg	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	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	30% 1116g	0.033% 1.2g	3700g per day for Men 19-50 years

Rose-apples VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rose-apples or Roasted Almonds?

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

• 300 calories of Rose-apples have more Vitamin A, 6.2 times more Vitamin B1, 5.3 times more Vitamin B3 and more Vitamin C than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Raw Rose-apples.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin C
• Both Raw Rose-apples as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Rose-apples vs Roasted Almonds:

• 300 calories of Rose-apples have 2.6 times more Calcium, 4.1 times more Potassium and 923.1 times more Water than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 2.9 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus and 2.3 times more Zinc than Raw Rose-apples.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rose-apples have 6.5 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 7.3 times more Fat and 1.5 times more Protein than Raw Rose-apples.
• Both Rose-apples and Roasted Almonds offer comparable quantities of Energy per 300 calories.