Comparing Nutrients in 300 calories Rose-apples VS Raspberries

Weight per 300 calories

• Rose-apples: 1200g
• Raspberries: 577g

Raw Raspberries have 2.1 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 Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Raspberries	8%	10%	82%

Macro Nutrients

	Rose-apples	Raspberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	NA	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	45.4% 0.73g	1.6g per day for Men 19-50 years
Omega 6	NA	8.45% 1.44g	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% 69g	130g per day for Men 19-50 years
Sugars	NA	35% 25.5g	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	18.7% 13.6g	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	% 10.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	NA	99% 37.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	12.4% 6.92g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Raspberries	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	1.3% 11.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	21.6% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 19.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	30.3% 121μg	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	168% 151mg	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	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Raspberries	Recommended Dietary Allowance
Calcium	34.8% 348mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	57.7% 0.52mg	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	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	168% 3.87mg	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	24% 167mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	NA	2.1% 1.15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.77mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	30% 1116g	13.4% 495g	3700g per day for Men 19-50 years

Rose-apples VS Raspberries Nutrients Per 300 Kcal

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

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

• 300 calories of Rose-apples have 17.7 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.8 times more Vitamin C than Raspberries.
• 300 calories of Raspberries have insufficient amounts of Vitamin A
• Both Raw Rose-apples as well as Raw Raspberries have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Rose-apples have 2.4 times more Calcium, 1.7 times more Potassium and 2.3 times more Water than Raspberries.
• While 300 kcal of Raw Raspberries contain 2.7 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 11.1 times more Manganese, 1.7 times more Phosphorus and 3.4 times more Zinc than Raw Rose-apples.

Comparison of macro-nutrients per 300 calories:

• Both Raw Rose-apples and Raw Raspberries have similar amounts of macro-nutrients per 300 kcal
• Both Rose-apples and Raspberries offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.