Comparing Nutrients in 500 calories Roselle VS Raspberries

Weight per 500 calories

• Roselle: 1020g
• Raspberries: 962g

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

Discover which food has more nutrients per 500 calories - Roselle or Raspberries?

Macros Ratio

	Protein	Fat	Carbs
Roselle	7%	11%	82%
Raspberries	8%	10%	82%

Macro Nutrients

	Roselle	Raspberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.73% 6.53g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.4g	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	88.3% 115g	130g per day for Men 19-50 years
Sugars	NA	58.6% 42.5g	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	31% 22.6g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 1.92g	g per day for Men 19-50 years
Fiber	NA	164% 62.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roselle	Raspberries	Recommended Dietary Allowance
Vitamin A	16% 143μg	2.14% 19.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	36% 5.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.3% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	40.7% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	110% 33μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	50.5% 202μg	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	280% 252mg	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	55.8% 8.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	62.5% 75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roselle	Raspberries	Recommended Dietary Allowance
Calcium	219% 2194mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	96% 0.87mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	NA	280% 6.44mg	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	40% 279mg	700mg per day for Men 19-50 years
Potassium	62.4% 2122mg	42.7% 1452mg	3400mg per day for Men 19-50 years
Selenium	NA	3.5% 1.92μg	55μg per day for Men 19-50 years
Sodium	4.1% 61.2mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	NA	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	24% 883g	22.3% 825g	3700g per day for Men 19-50 years

Roselle VS Raspberries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roselle or Raspberries?

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

• 500 calories of Roselle have 7.4 times more Vitamin A than Raspberries.
• While 500 kcal of Raw Raspberries contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.1 times more Vitamin C than Raw Roselle.
• 500 calories of Roselle have insufficient amounts of Vitamin B1
• 500 calories of Raspberries have insufficient amounts of Vitamin A
• Both Raw Roselle as well as Raw Raspberries have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Roselle vs Raspberries:

• 500 calories of Roselle have 9.1 times more Calcium, 2.3 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus and 1.5 times more Potassium than Raspberries.
• Both Roselle and Raspberries contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Raw Roselle and Raw Raspberries have similar amounts of macro-nutrients per 500 kcal
• Both Roselle and Raspberries offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.