Comparing Nutrients in 100 calories Rose-applesVS Broccoli

Weight per 100 calories

Rose-apples

400g

Broccoli

294g

Raw Broccoli has 1.4 times more energy per unit of mass than Raw Rose-apples, which is low in comparison to other foods. Rose-apples having very low energy density.

Which food has more nutrients per 100 calories - Rose-apples or Broccoli?

Macros Ratio

Protein Fat Carbs

Rose-apples

10%

81%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Rose-applesvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.24%1.2g

Fat

1.12%1.1g

1.2 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

1.05%0.34g

NA gvs0.34 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

11.6%0.19g

NA gvs0.19 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

0.85%0.14g

NA gvs0.14 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17.5%23g

Carbohydrate

15%19.5g

23 gvs19.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

6.9%5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

2.76%2g

≤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]

NA gvs2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.44g

NA gvs1.44 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.29g

NA gvs0.29 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Fiber

20%7.65g

NA gvs7.65 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.3%2.4g

Protein

15%8.3g

2.4 gvs8.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rose-applesvs Broccoli

7.56%68μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

68 μgvs91 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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6.67%0.08mg

Vitamin B1

17.4%0.21mg

Thiamine

0.08 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.23%0.12mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.12 mgvs0.34 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20%3.2mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

3.2 mgvs1.88 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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Vitamin B6

39.6%0.51mg

Pyridoxine

NA mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

46.3%185μg

Folates and Folic Acid

NA μgvs185 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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99%89.2mg

Vitamin C

292%262mg

Ascorbic acid

89.2 mgvs262 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

NA mgvs2.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

249%299μg

Phytomenadione or phylloquinone

NA μgvs299 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rose-applesvs Broccoli

11.6%116mg

Calcium

14%138mg

116 mgvs138 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.1%0.064mg

Copper

16%0.14mg

0.064 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.5%0.28mg

Iron

27%2.15mg

0.28 mgvs2.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.76%20mg

Magnesium

14.7%61.8mg

20 mgvs61.8 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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5.04%0.12mg

Manganese

27%0.62mg

0.12 mgvs0.62 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.57%32mg

Phosphorus

27.7%194mg

32 mgvs194 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.5%492mg

Potassium

27.3%929mg

492 mgvs929 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

13.4%7.35μg

NA μgvs7.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

6.47%97mg

0 mgvs97 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.2%0.24mg

Zinc

11%1.2mg

0.24 mgvs1.2 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%372g

Water

7.1%263g

372 gvs263 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Rose-apples vs Broccoli:

Raw Rose-apples have 1.7 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains 1.3 times more Vitamin A, 2.6 times more Vitamin B1, 2.9 times more Vitamin B2 and 2.9 times more Vitamin C than Raw Rose-apples.
Both Raw Rose-apples as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Rose-apples vs Broccoli:

Raw Rose-apples have 1.4 times more Water than Raw Broccoli.
While Raw Broccoli contains 2.3 times more Copper, 7.7 times more Iron, 3.1 times more Magnesium, 5.3 times more Manganese, 6.1 times more Phosphorus, 1.9 times more Potassium, more Sodium and 5 times more Zinc than Raw Rose-apples.
Both Raw Rose-apples and Raw Broccoli have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli contains 3.5 times more Protein than Raw Rose-apples.
Both Raw Rose-apples and Raw Broccoli have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
Both Raw Rose-apples as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Rose-applesVS SapodillaBroccoliVS SapodillaRose-applesVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Rose-applesVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Rose-apples or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: