Comparing Nutrients in 500 calories Seeded Raisins VS Rose-apples

Weight per 500 calories

• Seeded Raisins: 169g
• Rose-apples: 2000g

Seeded Raisins have 11.8 times more energy per 100g than Rose-apples. It has high energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 500 calories - Seeded Raisins or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Seeded Raisins	3%	1%	96%
Rose-apples	9%	10%	81%

Macro Nutrients

	Seeded Raisins	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	NA	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	30.2% 11.5g	NA	38g per day for Men 19-50 years
Protein	7.6% 4.26g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Seeded Raisins	Rose-apples	Recommended Dietary Allowance
Vitamin A	0% 0μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.8% 0.19mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.6% 0.31mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.52% 0.076mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	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	1.27% 5.07μg	NA	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	10% 9.12mg	496% 446mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seeded Raisins	Rose-apples	Recommended Dietary Allowance
Calcium	4.73% 47.3mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	35.6% 0.32mg	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	54.7% 4.38mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50.7mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	25.2% 0.58mg	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	18% 127mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	41% 1394mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	1.84% 1μg	NA	55μg per day for Men 19-50 years
Sodium	3.15% 47.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.76% 0.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	50.3% 1860g	3700g per day for Men 19-50 years

Seeded Raisins VS Rose-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seeded Raisins or Rose-apples?

Lets compare vitamin content per 500 calories of Seeded Raisins vs Rose-apples:

• 500 kcal of Raw Rose-apples contain more Vitamin A, 2.1 times more Vitamin B1, 2 times more Vitamin B2, 8.5 times more Vitamin B3 and 48.9 times more Vitamin C than Seeded Raisins.
• 500 calories of Seeded Raisins have insufficient amounts of Vitamin A
• Both Seeded Raisins as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Seeded Raisins vs Rose-apples:

• 500 calories of Seeded Raisins have 1.6 times more Copper and 3.1 times more Iron than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 12.3 times more Calcium, 2 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.8 times more Potassium, 3.9 times more Zinc and 66.5 times more Water than Seeded Raisins.
• 500 calories of Seeded Raisins lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Rose-apples contain 2.8 times more Protein than Seeded Raisins.
• Both Seeded Raisins and Rose-apples offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Seeded Raisins provide inadequate amounts of Protein