Comparing Nutrients in 500 calories Roselle VS Oranges

Weight per 500 calories

• Roselle: 1020g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Roselle or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Roselle	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.73% 6.53g	1.3% 1.28g	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	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	137% 99g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roselle	Oranges	Recommended Dietary Allowance
Vitamin A	16% 143μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	49% 0.64mg	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	79.8% 319μg	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	136% 122mg	629% 566mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Oranges	Recommended Dietary Allowance
Calcium	219% 2194mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	NA	53% 0.48mg	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	189% 15mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	54% 378mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	62.4% 2122mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	24% 883g	25% 923g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roselle vs Oranges:

• Raw Roselle has 1.2 times more Vitamin A than Raw Oranges.
• While Raw Oranges contain 8.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 4.6 times more Vitamin C than Raw Roselle.
• Both Raw Roselle and Raw Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Roselle as well as Raw Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Roselle vs Oranges:

• Raw Roselle has 5.2 times more Calcium, 14.2 times more Iron, 4.9 times more Magnesium and 2.5 times more Phosphorus than Raw Oranges.
• Both Raw Roselle and Raw Oranges have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Roselle has 5.1 times more Fat than Raw Oranges.
• Both Raw Roselle and Raw Oranges have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Roselle as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.