Comparing Nutrients in 300 calories Rose-apples VS Sweetened Red Frozen Raspberries

Weight per 300 calories

• Rose-apples: 1200g
• Sweetened Red Frozen Raspberries: 291g

Sweetened Red Frozen Raspberries have 4.1 times more energy per unit of mass than Raw Rose-apples, which is average in comparison to other foods. Rose-apples having very low energy density.

Discover which food has more nutrients per 300 calories - Rose-apples or Sweetened Red Frozen Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	NA	0.046% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	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	58.6% 76g	130g per day for Men 19-50 years
Sugars	NA	87.4% 63.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	33.7% 13g	38g per day for Men 19-50 years
Protein	13% 7.2g	3.64% 2.04g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	0.97% 8.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.74% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.6% 0.099mg	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	19% 75.7μg	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	53.4% 48mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.8% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	34.8% 348mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	34% 0.31mg	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	23.7% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	9% 38mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	82.3% 1.9mg	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	7.07% 49.5mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	9.77% 332mg	3400mg per day for Men 19-50 years
Selenium	NA	1.6% 0.87μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.9mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	30% 1116g	5.73% 212g	3700g per day for Men 19-50 years

Rose-apples VS Sweetened Red Frozen Raspberries Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rose-apples or Sweetened Red Frozen Raspberries?

Lets compare vitamin content per 300 calories of Rose-apples vs Sweetened Red Frozen Raspberries:

• 300 calories of Rose-apples have 23.3 times more Vitamin A, 4.3 times more Vitamin B1, 2.7 times more Vitamin B2, 14.3 times more Vitamin B3 and 5.6 times more Vitamin C than Sweetened Red Frozen Raspberries.
• 300 calories of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Rose-apples as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Rose-apples vs Sweetened Red Frozen Raspberries:

• 300 calories of Rose-apples have 8 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Zinc and 5.3 times more Water than Sweetened Red Frozen Raspberries.
• While 300 kcal of Sweetened Red Frozen Raspberries contain 1.6 times more Copper, 2.3 times more Iron and 5.4 times more Manganese than Raw Rose-apples.
• 300 calories of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rose-apples have 3.5 times more Protein than Sweetened Red Frozen Raspberries.
• Both Rose-apples and Sweetened Red Frozen Raspberries offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein