Comparing Nutrients in 300 calories Rose-apples VS Fresh Orange juice

Weight per 300 calories

• Rose-apples: 1200g
• Fresh Orange juice: 667g

Raw Orange juice has 1.8 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.

Discover which food has more nutrients per 300 calories - Rose-apples or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Rose-apples	Fresh Orange juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.14% 0.19g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	NA	77.2% 56g	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	19.5% 14g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 27.6g	g per day for Men 19-50 years
Fiber	NA	3.5% 1.33g	38g per day for Men 19-50 years
Protein	13% 7.2g	8.33% 4.67g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	7.4% 66.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.5% 0.27mg	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	50% 200μg	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	370% 333mg	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	1.78% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.56% 0.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Fresh Orange juice	Recommended Dietary Allowance
Calcium	34.8% 348mg	7.33% 73.3mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	32.6% 0.29mg	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	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	4.06% 0.093mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	39.2% 1333mg	3400mg per day for Men 19-50 years
Selenium	NA	1.2% 0.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.44% 6.67mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	3.03% 0.33mg	11mg per day for Men 19-50 years
Water	30% 1116g	16% 589g	3700g per day for Men 19-50 years

Rose-apples VS Fresh Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rose-apples or Fresh Orange juice?

Lets compare vitamin content per 300 calories of Rose-apples vs Fresh Orange juice:

• 300 calories of Rose-apples have 3.1 times more Vitamin A, 1.8 times more Vitamin B2 and 3.6 times more Vitamin B3 than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 2.5 times more Vitamin B1 than Raw Rose-apples.
• Both Rose-apples and Fresh Orange juice provide similar amounts of Vitamin C per 300 calories.
• Both Raw Rose-apples as well as Raw Orange juice have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Rose-apples vs Fresh Orange juice:

• 300 calories of Rose-apples have 4.7 times more Calcium, 3.7 times more Manganese, 2.2 times more Zinc and 1.9 times more Water than Fresh Orange juice.
• While 300 kcal of Raw Orange juice contain 1.5 times more Copper and 1.6 times more Iron than Raw Rose-apples.
• Both Rose-apples and Fresh Orange juice contain similar levels of Magnesium, Phosphorus and Potassium per 300 calories.
• 300 calories of Fresh Orange juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rose-apples have 1.5 times more Protein than Fresh Orange juice.
• Both Rose-apples and Fresh Orange juice offer comparable quantities of Energy and Carbohydrate per 300 calories.