Comparing Nutrients in 300 calories Roselle VS Rose-apples

Weight per 300 calories

• Roselle: 612g
• Rose-apples: 1200g

Roselle has 2 times more energy per 100g than Rose-apples. It has low energy density when compared to other foods. Raw Rose-apples having very low energy density.

Which food has more nutrients per 300 calories - Roselle or Rose-apples?

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Rose-apples	9%	10%	81%

Macro Nutrients

	Roselle	Rose-apples	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	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	52.6% 68.4g	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	NA	38g per day for Men 19-50 years
Protein	10.5% 5.88g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Roselle	Rose-apples	Recommended Dietary Allowance
Vitamin A	9.52% 85.7μg	22.7% 204μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.6% 0.067mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	60% 9.6mg	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	NA	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	NA	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	81.6% 73.5mg	297% 268mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Rose-apples	Recommended Dietary Allowance
Calcium	132% 1316mg	34.8% 348mg	1000mg per day for Men 19-50 years
Copper	NA	21.3% 0.19mg	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	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	74.3% 312mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.35mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	37.5% 1273mg	43.4% 1476mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	14.3% 530g	30% 1116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roselle vs Rose-apples:

• Raw Rose-apples contain 2.4 times more Vitamin A, 3.6 times more Vitamin B1, 2.1 times more Vitamin B2, 5.1 times more Vitamin B3 and 3.6 times more Vitamin C than Raw Roselle.
• Both Raw Roselle as well as Raw Rose-apples have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Roselle vs Rose-apples:

• Raw Roselle has 3.8 times more Calcium, 10.8 times more Iron, 5.2 times more Magnesium and 2.4 times more Phosphorus than Raw Rose-apples.
• While Raw Rose-apples contain 2.1 times more Water than Raw Roselle.
• Both Raw Roselle and Raw Rose-apples have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Roselle and Raw Rose-apples have similar amounts of macro-nutrients per 300 kcal
• Both Raw Roselle and Raw Rose-apples have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
• Both Raw Roselle as well as Raw Rose-apples have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.