Comparing Nutrients in 7 ounces Raspberries, canned, red, heavy syrup pack, solids and liquids VS Sapodilla

Macros Ratio

	Protein	Fat	Carbs
Raspberries, canned, red, heavy syrup pack, solids and liquids	3%	1%	96%
Sapodilla	2%	11%	87%

Macro Nutrients

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sapodilla	Recommended Dietary Allowance
Energy	6.23% 181kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.089g	0.13% 0.022g	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	30.5% 39.6g	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	2.94% 1.65g	1.56% 0.87g	56g per day for Men 19-50 years

Vitamins

	Raspberries, canned, red, heavy syrup pack, solids and liquids	Sapodilla	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	5.65% 0.073mg	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	6.95% 27.8μg	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	32.4% 29mg	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	Sapodilla	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	19% 0.17mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	2.55% 18mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	11.3% 383mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.04% 149g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Raspberries, canned, red, heavy syrup pack, solids and liquids VS Sapodilla 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 Sapodilla 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 Sapodilla:

• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids have 1.6 times more Vitamin B2 and 2.2 times more Vitamin B3 than Sapodilla.
• While 7 oz of Raw Sapodilla contain 1.3 times more Vitamin B9 and 1.7 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 Sapodilla provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Sapodilla have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Sapodilla 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 Sapodilla:

• 7 oz of Raw Sapodilla contain 1.9 times more Calcium, 1.5 times more Copper, 1.9 times more Iron and 2.1 times more Potassium than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sapodilla contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Raspberries, canned, red, heavy syrup pack, solids and liquids lack sufficient amounts of Calcium
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Sapodilla lack sufficient amounts of Phosphorus, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sapodilla contain 1.6 times more Fiber than Raspberries, canned, red, heavy syrup pack, solids and liquids.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids and Sapodilla offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raspberries, canned, red, heavy syrup pack, solids and liquids as well as Raw Sapodilla provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.