Comparing Nutrients in 5 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS 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	4.45% 129kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	NA	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.5% 33g	6.2% 8.08g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	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	12.3% 4.68g	NA	38g per day for Men 19-50 years
Protein	2.1% 1.18g	1.5% 0.85g	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	0.31% 2.83μg	2.68% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.92% 0.63mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.95% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	3.9% 15.6μg	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	13.7% 12.3mg	35% 31.6mg	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	5.58% 0.84mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.14% 7.37μg	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	1.56% 15.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	2.5% 0.023mg	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	7.44% 0.6mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	1.8% 0.041mg	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	1.82% 12.8mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Rose-apples per 5 oz

Compare the macro and micronutrient content in 5 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 5 oz of Rose-apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rose-apples:

• 5 oz of Raw Rose-apples contain 1.8 times more Vitamin B3 and 2.6 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 Rose-apples provide similar amounts of Vitamin B2 per five ounces.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Rose-apples have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rose-apples:

• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 3.6 times more Copper, 6 times more Iron, 2.4 times more Magnesium and 8 times more Manganese than Rose-apples.
• While 5 oz of Raw Rose-apples contain 2.6 times more Calcium and 1.3 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Rose-apples contain similar levels of Water per five ounces.
• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• 5 ounces of Rose-apples lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Rose-apples lack sufficient amounts of Phosphorus and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 3.6 times more Energy and 4.1 times more Carbohydrate than Rose-apples.
• 5 ounces of Rose-apples provide inadequate amounts of Energy
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Rose-apples provide inadequate amounts of Protein in five ounces.