Comparing Nutrients in 100 calories Rose-apples VS Sweetened Red Frozen Raspberries

Weight per 100 calories

• Rose-apples: 400g
• Sweetened Red Frozen Raspberries: 97g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	NA	0.015% 0.005g	32g per day for Men 19-50 years
Omega 3	NA	1.82% 0.029g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	11.2% 4.27g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	1.2% 0.68g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Vitamin A	7.56% 68μg	0.32% 2.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.54% 0.033mg	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	6.3% 25.2μg	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	99% 89.2mg	17.8% 16mg	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	4.66% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.26% 6.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rose-apples	Sweetened Red Frozen Raspberries	Recommended Dietary Allowance
Calcium	11.6% 116mg	1.46% 14.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	11.3% 0.1mg	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	3.5% 0.28mg	7.9% 0.63mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	3% 12.6mg	420mg per day for Men 19-50 years
Manganese	5.04% 0.12mg	27.4% 0.63mg	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	4.57% 32mg	2.36% 16.5mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	NA	0.53% 0.29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.065% 0.97mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	10% 372g	1.9% 70.6g	3700g per day for Men 19-50 years

Rose-apples VS Sweetened Red Frozen Raspberries Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rose-apples or Sweetened Red Frozen Raspberries?

Lets compare vitamin content per 100 calories of Rose-apples vs Sweetened Red Frozen Raspberries:

• 100 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.
• 100 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 100 calories.

Comparing minerals per 100 calories for Rose-apples vs Sweetened Red Frozen Raspberries:

• 100 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 100 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.
• 100 calories of Sweetened Red Frozen Raspberries lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 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 100 calories.
• 100 calories of Sweetened Red Frozen Raspberries provide inadequate amounts of Protein