Comparing Nutrients in 7 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	6.23% 181kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	NA	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	55% 40g	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	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	2.94% 1.65g	2.13% 1.2g	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	0.44% 3.97μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	5.46% 22μg	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	19% 17.3mg	49% 44.3mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	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	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	3.53% 0.032mg	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	10.4% 0.83mg	1.74% 0.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	2.5% 0.058mg	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	2.55% 18mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.04% 149g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Rose-apples per 7 oz

Compare the macro and micronutrient content in 7 oz of Raspberries, canned, red, heavy syrup pack, solids and liquids versus 7 oz of Rose-apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rose-apples:

• 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Raspberries, canned, red, heavy syrup pack, solids and liquids vs Rose-apples:

• 7 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 7 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 seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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.
• 7 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 seven ounces.