Comparing Nutrients in 300 calories Roselle VS Potato Skin

Weight per 300 calories

• Roselle: 612g
• Potato Skin: 517g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Roselle or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Potato Skin	17%	1%	82%

Macro Nutrients

	Roselle	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.2g	49.5% 64.3g	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	34% 13g	38g per day for Men 19-50 years
Protein	10.5% 5.88g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Roselle	Potato Skin	Recommended Dietary Allowance
Vitamin A	9.52% 85.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	95% 1.24mg	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	22% 88μg	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	81.6% 73.5mg	65.5% 59mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	132% 1316mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	NA	243% 2.2mg	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	113% 9.06mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	74.3% 312mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	135% 3.1mg	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	32.4% 227mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	37.5% 1273mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	NA	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	NA	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	14.3% 530g	11.6% 431g	3700g per day for Men 19-50 years

Roselle VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roselle or Potato Skin?

Lets compare vitamin content per 300 calories of Roselle vs Potato Skin:

• 300 calories of Roselle have more Vitamin A and 1.2 times more Vitamin C than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.6 times more Vitamin B1 and 2.8 times more Vitamin B3 than Raw Roselle.
• Both Roselle and Potato Skin provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roselle have insufficient amounts of Vitamin B1
• 300 calories of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Roselle as well as Raw Potato Skin have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Roselle vs Potato Skin:

• 300 calories of Roselle have 8.5 times more Calcium, 2.6 times more Magnesium and 1.2 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.8 times more Iron and 1.7 times more Potassium than Raw Roselle.
• Both Roselle and Potato Skin contain similar levels of Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Potato Skin contain 2.3 times more Protein than Raw Roselle.
• Both Roselle and Potato Skin offer comparable quantities of Energy and Carbohydrate per 300 calories.