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

Weight per 500 calories

• Raspberries, canned, red, heavy syrup pack, solids and liquids: 550g
• Sapodilla: 602g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Sapodilla	2%	11%	87%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sapodilla	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.68% 0.66g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.086% 0.027g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0.39% 0.066g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	99% 128g	92% 120g	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	84% 32g	38g per day for Men 19-50 years
Protein	8.14% 4.56g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sapodilla	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.16% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.43mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30.4% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	17% 0.22mg	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	21% 84.3μg	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	98% 88.6mg	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	Sapodilla	Recommended Dietary Allowance
Calcium	6.04% 60.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	57.6% 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	29% 2.3mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	55.7% 1.3mg	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	7.06% 49.5mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	34% 1163mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	6.57% 3.6μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.5mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	5.48% 0.6mg	11mg per day for Men 19-50 years
Water	11% 414g	12.7% 470g	3700g per day for Men 19-50 years

Raspberries, Canned, Red, Heavy Syrup Pack, Solids And Liquids VS Sapodilla Nutrients Per 500 Kcal

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

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

• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.4 times more Vitamin B2 and 2 times more Vitamin B3 than Sapodilla.
• While 500 kcal of Raw Sapodilla contain 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sapodilla provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Sapodilla have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Sapodilla have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 500 calories.

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

• 500 kcal of Raw Sapodilla contain 2.1 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 1.5 times more Phosphorus and 2.3 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sapodilla contain similar levels of Magnesium and Water per 500 calories.
• 500 calories of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Sapodilla lack sufficient amounts of Selenium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Sapodilla contain 1.8 times more Fiber than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sapodilla offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Sapodilla provide inadequate amounts of Omega 3, Omega 6 and Protein in 500 calories.