Comparing Nutrients in 300 calories Roselle VS Soursop

Weight per 300 calories

• Roselle: 612g
• Soursop: 455g

Raw Soursop has 1.3 times more energy per unit of mass than Raw Roselle, which is low in comparison to other foods. Roselle having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Soursop	5%	4%	91%

Macro Nutrients

	Roselle	Soursop	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.9g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.84% 0.31g	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	59% 76.5g	130g per day for Men 19-50 years
Sugars	NA	85% 61.5g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	10.5% 5.88g	8.1% 4.55g	56g per day for Men 19-50 years

Vitamins

	Roselle	Soursop	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.6% 0.27mg	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	16% 63.6μg	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	104% 94mg	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	2.42% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Soursop	Recommended Dietary Allowance
Calcium	132% 1316mg	6.36% 63.6mg	1000mg per day for Men 19-50 years
Copper	NA	43.4% 0.39mg	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	34% 2.73mg	8mg per day for Men 19-50 years
Magnesium	74.3% 312mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	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	32.4% 227mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	37.5% 1273mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	NA	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	2.45% 36.7mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	NA	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	14.3% 530g	9.97% 369g	3700g per day for Men 19-50 years

Roselle VS Soursop Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Roselle vs Soursop:

• 300 calories of Roselle have more Vitamin A than Soursop.
• While 300 kcal of Raw Soursop contain 4.7 times more Vitamin B1, 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.3 times more Vitamin C than Raw Roselle.
• 300 calories of Roselle have insufficient amounts of Vitamin B1
• 300 calories of Soursop have insufficient amounts of Vitamin A
• Both Raw Roselle as well as Raw Soursop have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Roselle vs Soursop:

• 300 calories of Roselle have 20.7 times more Calcium, 3.3 times more Iron, 3.3 times more Magnesium, 1.8 times more Phosphorus and 1.4 times more Water than Soursop.
• Both Roselle and Soursop contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roselle have 1.3 times more Protein than Soursop.
• Both Roselle and Soursop offer comparable quantities of Energy and Carbohydrate per 300 calories.