Comparing Nutrients in 1 kilogram Dark Raisins VS Roselle

Macros Ratio

	Protein	Fat	Carbs
Dark Raisins	4%	1%	95%
Roselle	7%	11%	82%

Macro Nutrients

	Dark Raisins	Roselle	Recommended Dietary Allowance
Energy	103% 2990kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	NA	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	87% 113g	130g per day for Men 19-50 years
Sugars	899% 652g	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	479% 347g	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	% 305g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	59% 33g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Dark Raisins	Roselle	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	19.4% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	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	12.5% 50μg	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	25.6% 23mg	133% 120mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Raisins	Roselle	Recommended Dietary Allowance
Calcium	62% 620mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	NA	0.9mg per day for Men 19-50 years
Fluoride	58.5% 2339μg	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	224% 18mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	85.7% 360mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	140% 980mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	219% 7440mg	61% 2080mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	NA	11mg per day for Men 19-50 years
Water	4.18% 155g	23.4% 866g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Raisins VS Roselle per 1 kg

Compare the macro and micronutrient content in 1 kg of Dark Raisins versus 1 kg of Roselle to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dark Raisins vs Roselle:

• 1 kilogram of Dark Raisins has 9.6 times more Vitamin B1, 4.5 times more Vitamin B2 and 2.5 times more Vitamin B3 than Roselle.
• While 1 kg of Raw Roselle contains 5.2 times more Vitamin C than Dark Seedless Raisins.
• 1 kilogram of Roselle have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dark Seedless Raisins as well as Raw Roselle have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dark Raisins vs Roselle:

• 1 kilogram of Dark Raisins has 1.2 times more Iron, 2.6 times more Phosphorus and 3.6 times more Potassium than Roselle.
• While 1 kg of Raw Roselle contains 3.5 times more Calcium, 1.4 times more Magnesium and 5.6 times more Water than Dark Seedless Raisins.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dark Raisins has 6.1 times more Energy, 7 times more Carbohydrate and 3.4 times more Protein than Roselle.
• 1 kilogram of Roselle provide inadequate amounts of Energy and Protein