Comparing Nutrients in 500 calories Rose-apples VS Sweetened Red Frozen Raspberries

Weight per 500 calories

• Rose-apples: 2000g
• Sweetened Red Frozen Raspberries: 485g

Sweetened Red Frozen Raspberries have 4.1 times more energy per unit of mass than Raw Rose-apples, which is average in comparison to other foods. Rose-apples having very low energy density.

Discover which food has more nutrients per 500 calories - Rose-apples or Sweetened Red Frozen Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Sweetened Red Frozen Raspberries	3%	1%	96%

Macro Nutrients

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	NA	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	9.1% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	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	98% 127g	130g per day for Men 19-50 years
Sugars	NA	146% 106g	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	NA	56.2% 21.4g	38g per day for Men 19-50 years
Protein	21.4% 12g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	1.6% 14.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	7.7% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	6.98% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.7% 0.17mg	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	31.6% 126μg	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	89% 80mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26.3% 31.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	58% 580mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	56.6% 0.51mg	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	17.5% 1.4mg	39.4% 3.16mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	137% 3.16mg	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	11.8% 82.5mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	16.3% 553mg	3400mg per day for Men 19-50 years
Selenium	NA	2.65% 1.46μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.32% 4.85mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	50.3% 1860g	9.54% 353g	3700g per day for Men 19-50 years

Rose-apples VS Sweetened Red Frozen Raspberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rose-apples or Sweetened Red Frozen Raspberries?

Lets compare vitamin content per 500 calories of Rose-apples vs Sweetened Red Frozen Raspberries:

• 500 calories of Rose-apples have 23.3 times more Vitamin A, 4.3 times more Vitamin B1, 2.7 times more Vitamin B2, 14.3 times more Vitamin B3 and 5.6 times more Vitamin C than Sweetened Red Frozen Raspberries.
• 500 calories of Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Raw Rose-apples as well as Sweetened Red Frozen Raspberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Rose-apples vs Sweetened Red Frozen Raspberries:

• 500 calories of Rose-apples have 8 times more Calcium, 1.6 times more Magnesium, 1.9 times more Phosphorus, 4.4 times more Potassium, 1.4 times more Zinc and 5.3 times more Water than Sweetened Red Frozen Raspberries.
• While 500 kcal of Sweetened Red Frozen Raspberries contain 1.6 times more Copper, 2.3 times more Iron and 5.4 times more Manganese than Raw Rose-apples.
• 500 calories of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rose-apples have 3.5 times more Protein than Sweetened Red Frozen Raspberries.
• Both Rose-apples and Sweetened Red Frozen Raspberries offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein