Comparing Nutrients in 500 calories Rose-apples VS Sapodilla

Weight per 500 calories

• Rose-apples: 2000g
• Sapodilla: 602g

Raw Sapodilla has 3.3 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.

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

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Sapodilla	2%	11%	87%

Macro Nutrients

	Rose-apples	Sapodilla	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	NA	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	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	87.7% 114g	92% 120g	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	NA	84% 32g	38g per day for Men 19-50 years
Protein	21.4% 12g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Sapodilla	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	496% 446mg	98% 88.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Rose-apples	Sapodilla	Recommended Dietary Allowance
Calcium	58% 580mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	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	17.5% 1.4mg	60.2% 4.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	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	23% 160mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	34% 1163mg	3400mg per day for Men 19-50 years
Selenium	NA	6.57% 3.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	4.8% 72.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	5.48% 0.6mg	11mg per day for Men 19-50 years
Water	50.3% 1860g	12.7% 470g	3700g per day for Men 19-50 years

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

• Raw Rose-apples have 18.8 times more Vitamin A, more Vitamin B1, 5 times more Vitamin B2, 13.3 times more Vitamin B3 and 5 times more Vitamin C than Raw Sapodilla.
• Both Raw Rose-apples as well as Raw Sapodilla have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Rose-apples vs Sapodilla:

• Raw Rose-apples have 4.6 times more Calcium, 1.4 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium, 2 times more Zinc and 4 times more Water than Raw Sapodilla.
• While Raw Sapodilla contains 1.6 times more Copper and 3.4 times more Iron than Raw Rose-apples.

Comparison of macro-nutrients per 500 calories:

• Raw Rose-apples have 4.5 times more Protein than Raw Sapodilla.
• Both Raw Rose-apples and Raw Sapodilla have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Raw Rose-apples as well as Raw Sapodilla have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.