Comparing Nutrients in 1 pound Roselle VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Roselle	Valencia Oranges	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.5% 51.3g	41.5% 54g	130g per day for Men 19-50 years
Sugars	NA	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	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	7.78% 4.35g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Roselle	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	7.06% 63.5μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22% 0.29mg	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	44.2% 177μg	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	60.5% 54.4mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Valencia Oranges	Recommended Dietary Allowance
Calcium	98% 975mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	NA	18.6% 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	84% 6.7mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	4.54% 0.1mg	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	24% 168mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	27.7% 943mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roselle vs Valencia Oranges:

• Raw Valencia Oranges contain 7.9 times more Vitamin B1, 1.4 times more Vitamin B2 and 4 times more Vitamin C than Raw Roselle.
• Both Raw Roselle and Raw Valencia Oranges have similar amounts of Vitamin A and Vitamin B3 per 1 lb.
• Both Raw Roselle as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Roselle vs Valencia Oranges:

• Raw Roselle has 5.4 times more Calcium, 16.4 times more Iron, 5.1 times more Magnesium and 2.2 times more Phosphorus than Raw Valencia Oranges.
• Both Raw Roselle and Raw Valencia Oranges have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Roselle and Raw Valencia Oranges have similar amounts of macro-nutrients per 1 lb
• Both Raw Roselle and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Roselle as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.