Comparing Nutrients in 300 calories Rose-apples VS Soursop

Weight per 300 calories

• Rose-apples: 1200g
• Soursop: 455g

Raw Soursop has 2.6 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.

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

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Soursop	5%	4%	91%

Macro Nutrients

	Rose-apples	Soursop	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.84% 0.31g	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	59% 76.5g	130g per day for Men 19-50 years
Sugars	NA	85% 61.5g	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	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	39.5% 15g	38g per day for Men 19-50 years
Protein	13% 7.2g	8.1% 4.55g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Soursop	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.6% 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	16% 63.6μg	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	104% 94mg	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	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Soursop	Recommended Dietary Allowance
Calcium	34.8% 348mg	6.36% 63.6mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	43.4% 0.39mg	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	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	NA	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	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	NA	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	30% 1116g	9.97% 369g	3700g per day for Men 19-50 years

Rose-apples VS Soursop Nutrients Per 300 Kcal

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

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

• 300 calories of Rose-apples have more Vitamin A, 1.6 times more Vitamin B2, 2.3 times more Vitamin B3 and 2.9 times more Vitamin C than Soursop.
• While 300 kcal of Raw Soursop contain 1.3 times more Vitamin B1 than Raw Rose-apples.
• 300 calories of Soursop have insufficient amounts of Vitamin A
• Both Raw Rose-apples as well as Raw Soursop have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Rose-apples have 5.5 times more Calcium, 1.6 times more Zinc and 3 times more Water than Soursop.
• While 300 kcal of Raw Soursop contain 2 times more Copper, 3.2 times more Iron, 1.6 times more Magnesium and 1.3 times more Phosphorus than Raw Rose-apples.
• Both Rose-apples and Soursop contain similar levels of Potassium per 300 calories.
• 300 calories of Soursop lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rose-apples have 1.6 times more Protein than Soursop.
• Both Rose-apples and Soursop offer comparable quantities of Energy and Carbohydrate per 300 calories.