Comparing Nutrients in 500 calories Raspberries, canned, red, heavy syrup pack, solids and liquids VS Rose-apples

Weight per 500 calories

• Raspberries, canned, red, heavy syrup pack, solids and liquids: 550g
• Rose-apples: 2000g

Raspberries, canned, red, heavy syrup pack, solids and liquids have 3.6 times more energy per 100g than Rose-apples. It has average energy density when compared to other foods. Raw Rose-apples having very low energy density.

Discover which food has more nutrients per 500 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Rose-apples	9%	10%	81%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Rose-apples	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.027g	NA	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	87.7% 114g	130g per day for Men 19-50 years
Sugars	152% 110g	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	47.7% 18g	NA	38g per day for Men 19-50 years
Protein	8.14% 4.56g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Rose-apples	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.16% 0.11mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	15% 60.4μg	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	53% 48mg	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	21.6% 3.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 28.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Rose-apples	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	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	29% 2.3mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	7.06% 49.5mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	72.4% 2460mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	11% 414g	50.3% 1860g	3700g per day for Men 19-50 years

Raspberries, Canned, Red, Heavy Syrup Pack, Solids And Liquids VS Rose-apples Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raspberries, canned, red, heavy syrup pack, solids and liquids or Rose-apples?

Lets compare vitamin content per 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rose-apples:

• 500 kcal of Raw Rose-apples contain 30.9 times more Vitamin A, 3.6 times more Vitamin B1, 3.5 times more Vitamin B2, 6.6 times more Vitamin B3 and 9.3 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rose-apples:

• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.6 times more Iron and 2.2 times more Manganese than Rose-apples.
• While 500 kcal of Raw Rose-apples contain 9.6 times more Calcium, 1.5 times more Magnesium, 3.2 times more Phosphorus, 4.8 times more Potassium, 1.4 times more Zinc and 4.5 times more Water than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rose-apples contain similar levels of Copper per 500 calories.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium, Phosphorus and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Rose-apples contain 2.6 times more Protein than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rose-apples offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids provide inadequate amounts of Protein