Comparing Nutrients in 300 calories Rose-apples VS Strawberries

Weight per 300 calories

• Rose-apples: 1200g
• Strawberries: 938g

Raw Strawberries have 1.3 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 Strawberries?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Strawberries	7%	7%	86%

Macro Nutrients

	Rose-apples	Strawberries	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	NA	4.96% 0.84g	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	55.4% 72g	130g per day for Men 19-50 years
Sugars	NA	63.2% 46g	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	31.6% 23g	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	% 18.7g	g per day for Men 19-50 years
Sucrose	NA	% 4.4g	g per day for Men 19-50 years
Fiber	NA	49.3% 18.8g	38g per day for Men 19-50 years
Protein	13% 7.2g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Strawberries	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	1.04% 9.38μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	5.94% 1.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	56.3% 225μg	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	613% 551mg	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	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Strawberries	Recommended Dietary Allowance
Calcium	34.8% 348mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.03% 41.3μg	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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	157% 3.6mg	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	32% 225mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	42% 1434mg	3400mg per day for Men 19-50 years
Selenium	NA	6.8% 3.75μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.38mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	30% 1116g	23% 853g	3700g per day for Men 19-50 years

Rose-apples VS Strawberries Nutrients Per 300 Kcal

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

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

• 300 calories of Rose-apples have 21.8 times more Vitamin A, 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Strawberries.
• While 300 kcal of Raw Strawberries contain 2.1 times more Vitamin C than Raw Rose-apples.
• Both Rose-apples and Strawberries provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Strawberries have insufficient amounts of Vitamin A
• Both Raw Rose-apples as well as Raw Strawberries have insufficient amounts of Vitamin B12 in 300 calories.

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

• 300 calories of Rose-apples have 2.3 times more Calcium and 1.3 times more Water than Strawberries.
• While 300 kcal of Raw Strawberries contain 2.3 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 10.4 times more Manganese, 2.3 times more Phosphorus and 1.8 times more Zinc than Raw Rose-apples.
• Both Rose-apples and Strawberries contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

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