Comparing Nutrients in 500 calories Rose-apples VS Boiled Carrots

Weight per 500 calories

• Rose-apples: 2000g
• Boiled Carrots: 1429g

Boiled and Drained Carrots have 1.4 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.

Which food has more nutrients per 500 calories - Rose-apples or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Rose-apples	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	NA	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	NA	% 38.6g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	21.4% 12g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	168% 2.2mg	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	50% 200μg	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	496% 446mg	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Boiled Carrots	Recommended Dietary Allowance
Calcium	58% 580mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	17.5% 1.4mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	96% 2.2mg	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	23% 160mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	50.3% 1860g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rose-apples vs Boiled Carrots:

• Raw Rose-apples have 1.7 times more Vitamin B3 and 8.7 times more Vitamin C than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 35.8 times more Vitamin A and 2.4 times more Vitamin B1 than Raw Rose-apples.
• Both Raw Rose-apples and Boiled and Drained Carrots have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Rose-apples as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Rose-apples vs Boiled Carrots:

• Raw Rose-apples have 1.4 times more Calcium, 1.3 times more Copper and 1.4 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.5 times more Iron, 1.4 times more Magnesium, 3.8 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, more Sodium and 2.4 times more Zinc than Raw Rose-apples.

Comparison of macro-nutrients per 500 calories:

• Raw Rose-apples have 2.3 times more Fat than Boiled and Drained Carrots.
• Both Raw Rose-apples and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Rose-apples as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.